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  6. Pumpkin pie vs. Orange

Pumpkin pie vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between pumpkin pie and oranges?

  • Pumpkin pie is richer in vitamin A, vitamin B12, copper, vitamin K, iron, phosphorus, and selenium, yet oranges are richer in vitamin C.
  • Pumpkin pie's daily need coverage for vitamin A is 64% higher.
  • Oranges contain less sodium.
  • Oranges have a lower glycemic index than pumpkin pie.

We used Pie, pumpkin, commercially prepared and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Pumpkin pie vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +60%
Contains more IronIron +800%
Contains more CopperCopper +228.9%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +478.6%
Contains more ManganeseManganese +808%
Contains more SeleniumSelenium +980%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +3972.7%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +103.4%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +292.6%
Contains more Vitamin B5Vitamin B5 +80.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +346.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +15.4%
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pumpkin pie Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Vitamin A 448µg 11µg 49%
Fats 9.75g 0.12g 15%
Vitamin B12 0.35µg 0µg 15%
Polyunsaturated fat 1.77g 0.025g 12%
Copper 0.148mg 0.045mg 11%
Monounsaturated fat 4.6g 0.023g 11%
Vitamin K 13.2µg 0µg 11%
Calories 243kcal 47kcal 10%
Iron 0.9mg 0.1mg 10%
Sodium 239mg 0mg 10%
Phosphorus 81mg 14mg 10%
Saturated fat 1.988g 0.015g 9%
Manganese 0.227mg 0.025mg 9%
Selenium 5.4µg 0.5µg 9%
Cholesterol 26mg 0mg 9%
Carbs 34.83g 11.75g 8%
Vitamin B1 0.177mg 0.087mg 8%
Protein 3.9g 0.94g 6%
Vitamin B2 0.124mg 0.04mg 6%
Vitamin B3 1.107mg 0.282mg 5%
Choline 37.5mg 8.4mg 5%
Fructose 2.85g 4%
Vitamin E 0.76mg 0.18mg 4%
Starch 10.73g 4%
Vitamin B5 0.452mg 0.25mg 4%
Zinc 0.39mg 0.07mg 3%
Calcium 64mg 40mg 2%
Fiber 1.8g 2.4g 2%
Magnesium 14mg 10mg 1%
Vitamin D 0.1µg 0µg 1%
Folate 26µg 30µg 1%
Net carbs 33.03g 9.35g N/A
Vitamin D 2IU 0IU 0%
Potassium 167mg 181mg 0%
Sugar 18.88g 9.35g N/A
Vitamin B6 0.063mg 0.06mg 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.154mg 0.015mg 0%
Isoleucine 0.158mg 0.025mg 0%
Leucine 0.297mg 0.023mg 0%
Lysine 0.192mg 0.047mg 0%
Methionine 0.249mg 0.02mg 0%
Phenylalanine 0.175mg 0.031mg 0%
Valine 0.211mg 0.04mg 0%
Histidine 0.088mg 0.018mg 0%

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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +314.9%
Contains more FatsFats +8025%
Contains more CarbsCarbs +196.4%
Contains more OtherOther +156.8%
Contains more WaterWater +72.2%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +19900%
Contains more Poly. FatPolyunsaturated fat +6980%
Contains less Sat. FatSaturated fat -99.2%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.