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Pumpkin pie vs. Mustard — In-Depth Nutrition Comparison

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Important differences between pumpkin pie and mustard

  • Pumpkin pie has more vitamin A, vitamin B12, and vitamin K; however, mustard has more selenium, iron, fiber, and manganese.
  • Pumpkin pie's daily need coverage for vitamin A is 67% more.
  • Mustard is lower in cholesterol.
  • Pumpkin pie has a higher glycemic index than mustard.

The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Mustard, prepared, yellow.

Infographic

Pumpkin pie vs Mustard infographic
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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.
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CopperCopper +100%
Contains less SodiumSodium -78.4%
Contains more MagnesiumMagnesium +242.9%
Contains more IronIron +78.9%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +520.4%
~equal in Calcium ~63mg
~equal in Potassium ~152mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +8860%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +842.9%
Contains more FolateFolate +271.4%
Contains more CholineCholine +67.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin B1 ~0.177mg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more FatsFats +191.9%
Contains more CarbsCarbs +497.4%
Contains more WaterWater +66.1%
Contains more OtherOther +198.2%
~equal in Protein ~3.74g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +110.8%
Contains more Poly. FatPolyunsaturated fat +128.7%
Contains less Sat. FatSaturated fat -89.2%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1576.6%
Contains more SucroseSucrose +4328.6%
Contains more GlucoseGlucose +704.3%
Contains more FructoseFructose +1139.1%
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 Mustard
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Mustard DV% diff.
Selenium 5.4µg 33.5µg 51%
Vitamin A 448µg 5µg 49%
Sodium 239mg 1104mg 38%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 3.34g 10%
Carbs 34.83g 5.83g 10%
Vitamin K 13.2µg 1.4µg 10%
Fiber 1.8g 4g 9%
Iron 0.9mg 1.61mg 9%
Calories 243kcal 60kcal 9%
Cholesterol 26mg 0mg 9%
Magnesium 14mg 48mg 8%
Saturated fat 1.988g 0.214g 8%
Copper 0.148mg 0.074mg 8%
Manganese 0.227mg 0.422mg 8%
Polyunsaturated fat 1.77g 0.774g 7%
Monounsaturated fat 4.6g 2.182g 6%
Folate 26µg 7µg 5%
Vitamin B5 0.452mg 0.254mg 4%
Vitamin B2 0.124mg 0.07mg 4%
Phosphorus 81mg 108mg 4%
Starch 10.73g 0.64g 4%
Vitamin E 0.76mg 0.36mg 3%
Choline 37.5mg 22.4mg 3%
Fructose 2.85g 0.23g 3%
Vitamin B3 1.107mg 0.565mg 3%
Zinc 0.39mg 0.64mg 2%
Vitamin B6 0.063mg 0.07mg 1%
Vitamin D 0.1µg 0µg 1%
Protein 3.9g 3.74g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 33.03g 1.83g N/A
Vitamin D 2IU 0IU 0%
Calcium 64mg 63mg 0%
Potassium 167mg 152mg 0%
Sugar 18.88g 0.92g N/A
Vitamin B1 0.177mg 0.177mg 0%
Trans fat 0.009g N/A
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.154mg 0.167mg 0%
Isoleucine 0.158mg 0.146mg 0%
Leucine 0.297mg 0.292mg 0%
Lysine 0.192mg 0.264mg 0%
Methionine 0.249mg 0.076mg 0%
Phenylalanine 0.175mg 0.161mg 0%
Valine 0.211mg 0.189mg 0%
Histidine 0.088mg 0.119mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
26%
Pumpkin pie
60%
Mustard

Comparison summary

Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 865mg)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.1)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 17.96g)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 1.774g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.