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Pumpkin pie vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between pumpkin pie and spelt?

  • Pumpkin pie is richer in vitamin A, yet spelt is richer in manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1.
  • Spelt's daily need coverage for manganese is 120% higher.
  • Pumpkin pie has 343 times more vitamin A than spelt. Pumpkin pie has 3434IU of vitamin A, while spelt has 10IU.

We used Pie, pumpkin, commercially prepared and Spelt, uncooked types in this comparison.

Infographic

Pumpkin pie vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +137%
Contains more MagnesiumMagnesium +871.4%
Contains more PotassiumPotassium +132.3%
Contains more IronIron +393.3%
Contains more CopperCopper +245.3%
Contains more ZincZinc +741%
Contains more PhosphorusPhosphorus +395.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1214.1%
Contains more SeleniumSelenium +116.7%

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%
Spelt
5
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% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B3Vitamin B3 +518.2%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more Vitamin B6Vitamin B6 +265.1%
Contains more FolateFolate +73.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.79mg
~equal in Vitamin B2 ~0.113mg

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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +301.2%
Contains more WaterWater +357.3%
Contains more ProteinProtein +273.6%
Contains more CarbsCarbs +101.5%
Contains more OtherOther +58.4%

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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +933.7%
Contains more Poly. FatPolyunsaturated fat +40.7%
Contains less Sat. FatSaturated fat -79.6%

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
Spelt
2
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more SucroseSucrose +1476.3%
Contains more GlucoseGlucose +350%
Contains more FructoseFructose +1087.5%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +402.5%
Contains more MaltoseMaltose +442.1%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Spelt DV% diff.
Manganese 0.227mg 2.983mg 120%
Vitamin A 448µg 0µg 50%
Phosphorus 81mg 401mg 46%
Iron 0.9mg 4.44mg 44%
Copper 0.148mg 0.511mg 40%
Fiber 1.8g 10.7g 36%
Vitamin B3 1.107mg 6.843mg 36%
Magnesium 14mg 136mg 29%
Zinc 0.39mg 3.28mg 26%
Protein 3.9g 14.57g 21%
Starch 10.73g 53.92g 18%
Vitamin B1 0.177mg 0.364mg 16%
Vitamin B12 0.35µg 0µg 15%
Vitamin B6 0.063mg 0.23mg 13%
Vitamin B5 0.452mg 1.068mg 12%
Carbs 34.83g 70.19g 12%
Fats 9.75g 2.43g 11%
Selenium 5.4µg 11.7µg 11%
Sodium 239mg 8mg 10%
Monounsaturated fat 4.6g 0.445g 10%
Cholesterol 26mg 0mg 9%
Vitamin K 13.2µg 3.6µg 8%
Saturated fat 1.988g 0.406g 7%
Choline 37.5mg 7%
Potassium 167mg 388mg 7%
Folate 26µg 45µg 5%
Calories 243kcal 338kcal 5%
Calcium 64mg 27mg 4%
Fructose 2.85g 0.24g 3%
Polyunsaturated fat 1.77g 1.258g 3%
Vitamin B2 0.124mg 0.113mg 1%
Vitamin D 0.1µg 1%
Net carbs 33.03g 59.49g N/A
Vitamin D 2IU 0%
Sugar 18.88g 6.82g N/A
Vitamin E 0.76mg 0.79mg 0%
Tryptophan 0.048mg 0.132mg 0%
Threonine 0.154mg 0.443mg 0%
Isoleucine 0.158mg 0.552mg 0%
Leucine 0.297mg 1.07mg 0%
Lysine 0.192mg 0.409mg 0%
Methionine 0.249mg 0.258mg 0%
Phenylalanine 0.175mg 0.737mg 0%
Valine 0.211mg 0.681mg 0%
Histidine 0.088mg 0.36mg 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
26%
Pumpkin pie
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 12.06g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 1.582g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 4)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.