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Pumpkin pie vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between pumpkin pie and mixed nuts

  • Pumpkin pie has more vitamin A; however, mixed nuts are higher in copper, manganese, phosphorus, selenium, magnesium, vitamin E, vitamin B3, and zinc.
  • Mixed nuts cover your daily need for copper, 84% more than pumpkin pie.
  • Pumpkin pie has 1145 times more vitamin A than mixed nuts. While pumpkin pie has 3434IU of vitamin A, mixed nuts have only 3IU.
  • Pumpkin pie has less saturated fat.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Pumpkin pie vs Mixed nuts infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1535.7%
Contains more CalciumCalcium +82.8%
Contains more PotassiumPotassium +278.4%
Contains more IronIron +190%
Contains more CopperCopper +512.8%
Contains more ZincZinc +761.5%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +798.7%
Contains more SeleniumSelenium +527.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +928.9%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B3Vitamin B3 +596.4%
Contains more Vitamin B5Vitamin B5 +152.2%
Contains more Vitamin B6Vitamin B6 +458.7%
Contains more FolateFolate +219.2%
Contains more CholineCholine +38.7%
~equal in Vitamin B1 ~0.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +65.5%
Contains more WaterWater +2322.6%
Contains more ProteinProtein +413.8%
Contains more FatsFats +453.3%
Contains more OtherOther +154.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +519.3%
Contains more Poly. FatPolyunsaturated fat +725.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 31% 13% 10% 7% 3%
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +155.5%
Contains more SucroseSucrose +124.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin pie Mixed nuts
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Mixed nuts DV% diff.
Polyunsaturated fat 1.77g 14.612g 86%
Copper 0.148mg 0.907mg 84%
Manganese 0.227mg 2.04mg 79%
Fats 9.75g 53.95g 68%
Monounsaturated fat 4.6g 28.488g 60%
Phosphorus 81mg 456mg 54%
Selenium 5.4µg 33.9µg 52%
Magnesium 14mg 229mg 51%
Vitamin A 448µg 0µg 50%
Vitamin E 0.76mg 7.82mg 47%
Vitamin B3 1.107mg 7.709mg 41%
Protein 3.9g 20.04g 32%
Saturated fat 1.988g 8.711g 31%
Zinc 0.39mg 3.36mg 27%
Vitamin B6 0.063mg 0.352mg 22%
Iron 0.9mg 2.61mg 21%
Fiber 1.8g 7g 21%
Calories 243kcal 607kcal 18%
Vitamin B12 0.35µg 0µg 15%
Potassium 167mg 632mg 14%
Vitamin B5 0.452mg 1.14mg 14%
Folate 26µg 83µg 14%
Sodium 239mg 5mg 10%
Cholesterol 26mg 0mg 9%
Vitamin K 13.2µg 5.7µg 6%
Vitamin B2 0.124mg 0.196mg 6%
Carbs 34.83g 21.05g 5%
Calcium 64mg 117mg 5%
Fructose 2.85g 0g 4%
Starch 10.73g 4.2g 3%
Choline 37.5mg 52mg 3%
Vitamin B1 0.177mg 0.189mg 1%
Vitamin C 0mg 0.5mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 14.05g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.048mg 0.22mg 0%
Threonine 0.154mg 0.703mg 0%
Isoleucine 0.158mg 0.826mg 0%
Leucine 0.297mg 1.656mg 0%
Lysine 0.192mg 0.782mg 0%
Methionine 0.249mg 0.283mg 0%
Phenylalanine 0.175mg 1.182mg 0%
Valine 0.211mg 1.001mg 0%
Histidine 0.088mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Pumpkin pie
50%
Mixed nuts
Minerals Daily Need Coverage Score
26%
Pumpkin pie
139%
Mixed nuts

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 6.723g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 14.73g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 234mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.