Pumpkin pie vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between pumpkin pie and mashed potato
- Pumpkin pie is higher than mashed potato in vitamin A, vitamin B1, copper, vitamin B12, vitamin B2, selenium, iron, and vitamin K.
- Pumpkin pie covers your daily vitamin A needs 65% more than mashed potato.
- The glycemic index of pumpkin pie is lower.
Food varieties used in this article are Pie, pumpkin, commercially prepared and Fast foods, potato, mashed.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +255.6% |
| Contains more IronIron | +190.3% |
| Contains more CopperCopper | +322.9% |
| Contains more ZincZinc | +77.3% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains less SodiumSodium | -21.9% |
| Contains more ManganeseManganese | +131.6% |
| Contains more SeleniumSelenium | +575% |
| Contains more PotassiumPotassium | +71.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +941.9% |
| Contains more Vitamin EVitamin E | +81% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1080% |
| Contains more Vitamin B2Vitamin B2 | +726.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +400% |
| Contains more Vitamin KVitamin K | +123.7% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +179.9% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 448µg | 43µg | 45% |
| Vitamin B1 | 0.177mg | 0.015mg | 14% |
| Copper | 0.148mg | 0.035mg | 13% |
| Vitamin B12 | 0.35µg | 0.07µg | 12% |
| Fats | 9.75g | 2.82g | 11% |
| Monounsaturated fat | 4.6g | 0.72g | 10% |
| Vitamin B5 | 0.452mg | 9% | |
| Cholesterol | 26mg | 0mg | 9% |
| Vitamin B2 | 0.124mg | 0.015mg | 8% |
| Selenium | 5.4µg | 0.8µg | 8% |
| Calories | 243kcal | 89kcal | 8% |
| Carbs | 34.83g | 14.65g | 7% |
| Iron | 0.9mg | 0.31mg | 7% |
| Manganese | 0.227mg | 0.098mg | 6% |
| Vitamin K | 13.2µg | 5.9µg | 6% |
| Saturated fat | 1.988g | 0.577g | 6% |
| Calcium | 64mg | 18mg | 5% |
| Protein | 3.9g | 1.65g | 5% |
| Folate | 26µg | 9µg | 4% |
| Vitamin B6 | 0.063mg | 0.12mg | 4% |
| Choline | 37.5mg | 13.4mg | 4% |
| Potassium | 167mg | 286mg | 4% |
| Polyunsaturated fat | 1.77g | 1.342g | 3% |
| Phosphorus | 81mg | 59mg | 3% |
| Fructose | 2.85g | 0.2g | 3% |
| Sodium | 239mg | 306mg | 3% |
| Vitamin E | 0.76mg | 0.42mg | 2% |
| Fiber | 1.8g | 1.3g | 2% |
| Zinc | 0.39mg | 0.22mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Starch | 10.73g | 12.1g | 1% |
| Net carbs | 33.03g | 13.35g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Magnesium | 14mg | 15mg | 0% |
| Sugar | 18.88g | 0.5g | N/A |
| Vitamin B3 | 1.107mg | 1.08mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.154mg | 0% | |
| Isoleucine | 0.158mg | 0% | |
| Leucine | 0.297mg | 0% | |
| Lysine | 0.192mg | 0% | |
| Methionine | 0.249mg | 0% | |
| Phenylalanine | 0.175mg | 0% | |
| Valine | 0.211mg | 0% | |
| Histidine | 0.088mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +136.4% |
| Contains more FatsFats | +245.7% |
| Contains more CarbsCarbs | +137.7% |
| Contains more WaterWater | +58% |
| Contains more OtherOther | +11.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +538.9% |
| Contains more Poly. FatPolyunsaturated fat | +31.9% |
| Contains less Sat. FatSaturated fat | -71% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +9200% |
| Contains more GlucoseGlucose | +1790% |
| Contains more FructoseFructose | +1325% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +12.8% |
