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 and vitamin B12; however, wafer is higher in iron, copper, manganese, vitamin B3, vitamin B2, and magnesium.
- Pumpkin pie covers your daily need for vitamin A, 68% 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.
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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 CalciumCalcium | +106.5% |
| Contains less SodiumSodium | -58.8% |
| Contains more MagnesiumMagnesium | +278.6% |
| Contains more PotassiumPotassium | +25.7% |
| Contains more IronIron | +345.6% |
| Contains more CopperCopper | +212.8% |
| Contains more ZincZinc | +179.5% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains more ManganeseManganese | +206.6% |
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.
| Contains more Vitamin AVitamin A | +14833.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin B12Vitamin B12 | +288.9% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more CholineCholine | +162.2% |
| Contains more Vitamin B1Vitamin B1 | +14.7% |
| Contains more Vitamin B2Vitamin B2 | +114.5% |
| Contains more Vitamin B3Vitamin B3 | +158.2% |
| Contains more FolateFolate | +80.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 448µg | 3µg | 49% |
| Iron | 0.9mg | 4.01mg | 39% |
| Copper | 0.148mg | 0.463mg | 35% |
| Manganese | 0.227mg | 0.696mg | 20% |
| Polyunsaturated fat | 1.77g | 4.153g | 16% |
| Sodium | 239mg | 580mg | 15% |
| Carbs | 34.83g | 72.7g | 13% |
| Vitamin B2 | 0.124mg | 0.266mg | 11% |
| Vitamin B12 | 0.35µg | 0.09µg | 11% |
| Vitamin B3 | 1.107mg | 2.858mg | 11% |
| Saturated fat | 1.988g | 4.241g | 10% |
| Calories | 243kcal | 433kcal | 10% |
| Magnesium | 14mg | 53mg | 9% |
| Vitamin K | 13.2µg | 2.4µg | 9% |
| Cholesterol | 26mg | 2mg | 8% |
| Fats | 9.75g | 14.2g | 7% |
| Phosphorus | 81mg | 132mg | 7% |
| Fiber | 1.8g | 3.4g | 6% |
| Zinc | 0.39mg | 1.09mg | 6% |
| Protein | 3.9g | 6.6g | 5% |
| Folate | 26µg | 47µg | 5% |
| Starch | 10.73g | 4% | |
| Choline | 37.5mg | 14.3mg | 4% |
| Fructose | 2.85g | 4% | |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 64mg | 31mg | 3% |
| Vitamin B1 | 0.177mg | 0.203mg | 2% |
| Selenium | 5.4µg | 5.7µg | 1% |
| Monounsaturated fat | 4.6g | 4.865g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin B6 | 0.063mg | 0.051mg | 1% |
| Vitamin B5 | 0.452mg | 0.381mg | 1% |
| Potassium | 167mg | 210mg | 1% |
| Net carbs | 33.03g | 69.3g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 18.88g | 37.43g | N/A |
| Vitamin E | 0.76mg | 0.72mg | 0% |
| Tryptophan | 0.048mg | 0.096mg | 0% |
| Threonine | 0.154mg | 0.22mg | 0% |
| Isoleucine | 0.158mg | 0.261mg | 0% |
| Leucine | 0.297mg | 0.447mg | 0% |
| Lysine | 0.192mg | 0.281mg | 0% |
| Methionine | 0.249mg | 0.105mg | 0% |
| Phenylalanine | 0.175mg | 0.308mg | 0% |
| Valine | 0.211mg | 0.323mg | 0% |
| Histidine | 0.088mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1019.8% |
| Contains more ProteinProtein | +69.2% |
| Contains more FatsFats | +45.6% |
| Contains more CarbsCarbs | +108.7% |
| Contains more OtherOther | +77% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -53.1% |
| Contains more Poly. FatPolyunsaturated fat | +134.6% |
~equal in
Monounsaturated fat
~4.865g
