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  6. Pumpkin pie vs. Pumpkin

Pumpkin pie vs. Pumpkin — In-Depth Nutrition Comparison

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How are pumpkin pie and pumpkin different?

  • Pumpkin pie is richer in vitamin B12, vitamin B1, vitamin K, selenium, and choline, while pumpkin is higher in vitamin A and vitamin C.
  • Pumpkin covers your daily need for vitamin A, 102% more than pumpkin pie.
  • Pumpkin is lower in cholesterol.

Pie, pumpkin, commercially prepared and Pumpkin, raw types were used in this article.

Infographic

Pumpkin pie vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +204.8%
Contains more IronIron +12.5%
Contains more CopperCopper +16.5%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +84.1%
Contains more ManganeseManganese +81.6%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +103.6%
Contains less SodiumSodium -99.6%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +84.5%
Contains more Vitamin B5Vitamin B5 +51.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +62.5%
Contains more CholineCholine +357.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +39.5%
~equal in Vitamin A ~426µg
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Pumpkin pie Pumpkin DV% diff.
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.1g 15%
Polyunsaturated fat 1.77g 0.005g 12%
Calories 243kcal 26kcal 11%
Monounsaturated fat 4.6g 0.013g 11%
Vitamin B1 0.177mg 0.05mg 11%
Sodium 239mg 1mg 10%
Vitamin C 0mg 9mg 10%
Vitamin K 13.2µg 1.1µg 10%
Saturated fat 1.988g 0.052g 9%
Selenium 5.4µg 0.3µg 9%
Cholesterol 26mg 0mg 9%
Carbs 34.83g 6.5g 9%
Protein 3.9g 1g 6%
Fiber 1.8g 0.5g 5%
Phosphorus 81mg 44mg 5%
Potassium 167mg 340mg 5%
Choline 37.5mg 8.2mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Calcium 64mg 21mg 4%
Manganese 0.227mg 0.125mg 4%
Vitamin B3 1.107mg 0.6mg 3%
Vitamin B5 0.452mg 0.298mg 3%
Folate 26µg 16µg 3%
Vitamin E 0.76mg 1.06mg 2%
Copper 0.148mg 0.127mg 2%
Vitamin A 448µg 426µg 2%
Iron 0.9mg 0.8mg 1%
Vitamin B2 0.124mg 0.11mg 1%
Vitamin D 0.1µg 0µg 1%
Zinc 0.39mg 0.32mg 1%
Net carbs 33.03g 6g N/A
Vitamin D 2IU 0IU 0%
Magnesium 14mg 12mg 0%
Sugar 18.88g 2.76g N/A
Vitamin B6 0.063mg 0.061mg 0%
Tryptophan 0.048mg 0.012mg 0%
Threonine 0.154mg 0.029mg 0%
Isoleucine 0.158mg 0.031mg 0%
Leucine 0.297mg 0.046mg 0%
Lysine 0.192mg 0.054mg 0%
Methionine 0.249mg 0.011mg 0%
Phenylalanine 0.175mg 0.032mg 0%
Valine 0.211mg 0.035mg 0%
Histidine 0.088mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +290%
Contains more FatsFats +9650%
Contains more CarbsCarbs +435.8%
Contains more OtherOther +41.3%
Contains more WaterWater +81.8%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +35284.6%
Contains more Poly. FatPolyunsaturated fat +35300%
Contains less Sat. FatSaturated fat -97.4%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.