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Pumpkin pie vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between pumpkin pie and pomegranate

  • Pumpkin pie has more vitamin A, vitamin B12, vitamin B1, selenium, and iron; however, pomegranate has more vitamin C and fiber.
  • Pumpkin pie's daily need coverage for vitamin A is 69% more.
  • Pomegranate is lower in cholesterol.

The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Pomegranates, raw.

Infographic

Pumpkin pie vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +540%
Contains more IronIron +200%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +90.8%
Contains more SeleniumSelenium +980%
Contains more PotassiumPotassium +41.3%
Contains less SodiumSodium -98.7%
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +277.8%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +393.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +24.2%
Contains more FolateFolate +46.2%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +133.5%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +86.3%
Contains more OtherOther +113.2%
Contains more WaterWater +54.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +4846.2%
Contains more Poly. FatPolyunsaturated fat +2140.5%
Contains less Sat. FatSaturated fat -94%

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 Pomegranate
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Pomegranate DV% diff.
Vitamin A 448µg 0µg 50%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 1.17g 13%
Vitamin C 0mg 10.2mg 11%
Polyunsaturated fat 1.77g 0.079g 11%
Monounsaturated fat 4.6g 0.093g 11%
Sodium 239mg 3mg 10%
Selenium 5.4µg 0.5µg 9%
Fiber 1.8g 4g 9%
Cholesterol 26mg 0mg 9%
Vitamin B1 0.177mg 0.067mg 9%
Saturated fat 1.988g 0.12g 8%
Calories 243kcal 83kcal 8%
Iron 0.9mg 0.3mg 8%
Phosphorus 81mg 36mg 6%
Manganese 0.227mg 0.119mg 5%
Choline 37.5mg 7.6mg 5%
Vitamin B3 1.107mg 0.293mg 5%
Vitamin B2 0.124mg 0.053mg 5%
Calcium 64mg 10mg 5%
Carbs 34.83g 18.7g 5%
Fructose 2.85g 4%
Protein 3.9g 1.67g 4%
Starch 10.73g 4%
Vitamin K 13.2µg 16.4µg 3%
Folate 26µg 38µg 3%
Potassium 167mg 236mg 2%
Vitamin B5 0.452mg 0.377mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.76mg 0.6mg 1%
Vitamin B6 0.063mg 0.075mg 1%
Copper 0.148mg 0.158mg 1%
Net carbs 33.03g 14.7g N/A
Vitamin D 2IU 0IU 0%
Magnesium 14mg 12mg 0%
Sugar 18.88g 13.67g N/A
Zinc 0.39mg 0.35mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
26%
Pumpkin pie
14%
Pomegranate

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 5.21g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.868g)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.