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Pumpkin pie vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin pie and Wafer

  • Pumpkin pie has more Vitamin A RAE, and Vitamin B12, however, Wafer is higher in Iron, Copper, Manganese, Vitamin B3, Vitamin B2, and Magnesium.
  • Pumpkin pie covers your daily need of Vitamin A RAE 49% more than Wafer.
  • Pumpkin pie has 4 times more Vitamin B12 than Wafer. While Pumpkin pie has 0.35µg of Vitamin B12, Wafer has only 0.09µg.
  • Pumpkin pie has less Saturated Fat.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Cookies, chocolate wafers.

Infographic

Pumpkin pie vs Wafer 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.
Contains more Calcium +106.5%
Contains less Sodium -58.8%
Contains more Iron +345.6%
Contains more Magnesium +278.6%
Contains more Phosphorus +63%
Contains more Potassium +25.7%
Contains more Zinc +179.5%
Contains more Copper +212.8%
Contains more Manganese +206.6%
Equal in Selenium - 5.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +106.5%
Contains less Sodium -58.8%
Contains more Iron +345.6%
Contains more Magnesium +278.6%
Contains more Phosphorus +63%
Contains more Potassium +25.7%
Contains more Zinc +179.5%
Contains more Copper +212.8%
Contains more Manganese +206.6%
Equal in Selenium - 5.7

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.
:
4
Wafer
Contains more Vitamin A +34240%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +23.5%
Contains more Vitamin B12 +288.9%
Contains more Vitamin K +450%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +158.2%
Contains more Folate +80.8%
Equal in Vitamin E - 0.72
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +34240%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +23.5%
Contains more Vitamin B12 +288.9%
Contains more Vitamin K +450%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +158.2%
Contains more Folate +80.8%
Equal in Vitamin E - 0.72

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1019.8%
Contains more Protein +69.2%
Contains more Fats +45.6%
Contains more Carbs +108.7%
Contains more Other +77%
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% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1019.8%
Contains more Protein +69.2%
Contains more Fats +45.6%
Contains more Carbs +108.7%
Contains more Other +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +134.6%
Equal in Monounsaturated Fat - 4.865
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -53.1%
Contains more Polyunsaturated fat +134.6%
Equal in Monounsaturated Fat - 4.865

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 Wafer
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin pie Wafer Opinion
Net carbs 33.03g 69.3g Wafer
Protein 3.9g 6.6g Wafer
Fats 9.75g 14.2g Wafer
Carbs 34.83g 72.7g Wafer
Calories 243kcal 433kcal Wafer
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g 37.43g Pumpkin pie
Fiber 1.8g 3.4g Wafer
Calcium 64mg 31mg Pumpkin pie
Iron 0.9mg 4.01mg Wafer
Magnesium 14mg 53mg Wafer
Phosphorus 81mg 132mg Wafer
Potassium 167mg 210mg Wafer
Sodium 239mg 580mg Pumpkin pie
Zinc 0.39mg 1.09mg Wafer
Copper 0.148mg 0.463mg Wafer
Manganese 0.227mg 0.696mg Wafer
Selenium 5.4µg 5.7µg Wafer
Vitamin A 3434IU 10IU Pumpkin pie
Vitamin A RAE 448µg 3µg Pumpkin pie
Vitamin E 0.76mg 0.72mg Pumpkin pie
Vitamin D 2IU 0IU Pumpkin pie
Vitamin D 0.1µg 0µg Pumpkin pie
Vitamin B1 0.177mg 0.203mg Wafer
Vitamin B2 0.124mg 0.266mg Wafer
Vitamin B3 1.107mg 2.858mg Wafer
Vitamin B5 0.452mg 0.381mg Pumpkin pie
Vitamin B6 0.063mg 0.051mg Pumpkin pie
Folate 26µg 47µg Wafer
Vitamin B12 0.35µg 0.09µg Pumpkin pie
Vitamin K 13.2µg 2.4µg Pumpkin pie
Tryptophan 0.048mg 0.096mg Wafer
Threonine 0.154mg 0.22mg Wafer
Isoleucine 0.158mg 0.261mg Wafer
Leucine 0.297mg 0.447mg Wafer
Lysine 0.192mg 0.281mg Wafer
Methionine 0.249mg 0.105mg Pumpkin pie
Phenylalanine 0.175mg 0.308mg Wafer
Valine 0.211mg 0.323mg Wafer
Histidine 0.088mg 0.128mg Wafer
Cholesterol 26mg 2mg Wafer
Saturated Fat 1.988g 4.241g Pumpkin pie
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 4.6g 4.865g Wafer
Polyunsaturated fat 1.77g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
26%
Pumpkin pie
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Pumpkin pie
Pumpkin pie is lower in Sugar (difference - 18.55g)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 2.253g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 2)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.