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  6. Pumpkin pie vs. Pomegranate

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 RAE, Vitamin B12, Vitamin B1, Selenium, and Iron, however, Pomegranate has more Vitamin C, and Fiber.
  • Pumpkin pie's daily need coverage for Vitamin A RAE is 50% 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
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.
Pumpkin pie
Pumpkin pie
7
:
3
Pomegranate
Pomegranate
Contains more Calcium +540%
Contains more Iron +200%
Contains more Magnesium +16.7%
Contains more Phosphorus +125%
Contains more Zinc +11.4%
Contains more Manganese +90.8%
Contains more Selenium +980%
Contains more Potassium +41.3%
Contains less Sodium -98.7%
Equal in Copper - 0.158
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +540%
Contains more Iron +200%
Contains more Magnesium +16.7%
Contains more Phosphorus +125%
Contains more Zinc +11.4%
Contains more Manganese +90.8%
Contains more Selenium +980%
Contains more Potassium +41.3%
Contains less Sodium -98.7%
Equal in Copper - 0.158

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.
Pumpkin pie
Pumpkin pie
8
:
4
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin E +26.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +134%
Contains more Vitamin B3 +277.8%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19%
Contains more Folate +46.2%
Contains more Vitamin K +24.2%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +26.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +134%
Contains more Vitamin B3 +277.8%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19%
Contains more Folate +46.2%
Contains more Vitamin K +24.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
4
:
1
Pomegranate
Pomegranate
Contains more Protein +133.5%
Contains more Fats +733.3%
Contains more Carbs +86.3%
Contains more Other +113.2%
Contains more Water +54.7%
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Pomegranate
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 Protein +133.5%
Contains more Fats +733.3%
Contains more Carbs +86.3%
Contains more Other +113.2%
Contains more Water +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin pie
Pumpkin pie
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +4846.2%
Contains more Polyunsaturated fat +2140.5%
Contains less Saturated Fat -94%
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +4846.2%
Contains more Polyunsaturated fat +2140.5%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Pumpkin pie Pomegranate Opinion
Net carbs 33.03g 14.7g Pumpkin pie
Protein 3.9g 1.67g Pumpkin pie
Fats 9.75g 1.17g Pumpkin pie
Carbs 34.83g 18.7g Pumpkin pie
Calories 243kcal 83kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g 13.67g Pomegranate
Fiber 1.8g 4g Pomegranate
Calcium 64mg 10mg Pumpkin pie
Iron 0.9mg 0.3mg Pumpkin pie
Magnesium 14mg 12mg Pumpkin pie
Phosphorus 81mg 36mg Pumpkin pie
Potassium 167mg 236mg Pomegranate
Sodium 239mg 3mg Pomegranate
Zinc 0.39mg 0.35mg Pumpkin pie
Copper 0.148mg 0.158mg Pomegranate
Manganese 0.227mg 0.119mg Pumpkin pie
Selenium 5.4µg 0.5µg Pumpkin pie
Vitamin A 3434IU 0IU Pumpkin pie
Vitamin A RAE 448µg 0µg Pumpkin pie
Vitamin E 0.76mg 0.6mg Pumpkin pie
Vitamin D 2IU 0IU Pumpkin pie
Vitamin D 0.1µg 0µg Pumpkin pie
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.177mg 0.067mg Pumpkin pie
Vitamin B2 0.124mg 0.053mg Pumpkin pie
Vitamin B3 1.107mg 0.293mg Pumpkin pie
Vitamin B5 0.452mg 0.377mg Pumpkin pie
Vitamin B6 0.063mg 0.075mg Pomegranate
Folate 26µg 38µg Pomegranate
Vitamin B12 0.35µg 0µg Pumpkin pie
Vitamin K 13.2µg 16.4µg Pomegranate
Tryptophan 0.048mg Pumpkin pie
Threonine 0.154mg Pumpkin pie
Isoleucine 0.158mg Pumpkin pie
Leucine 0.297mg Pumpkin pie
Lysine 0.192mg Pumpkin pie
Methionine 0.249mg Pumpkin pie
Phenylalanine 0.175mg Pumpkin pie
Valine 0.211mg Pumpkin pie
Histidine 0.088mg Pumpkin pie
Cholesterol 26mg 0mg Pomegranate
Saturated Fat 1.988g 0.12g Pomegranate
Monounsaturated Fat 4.6g 0.093g Pumpkin pie
Polyunsaturated fat 1.77g 0.079g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Pumpkin pie
16%
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 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 Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 26mg)
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.