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Pumpkin pie vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin pie and Waffle

  • Pumpkin pie has more Vitamin A RAE, and Copper, however, Waffle is higher in Selenium, Calcium, Iron, Vitamin B2, Phosphorus, and Vitamin B1.
  • Waffle covers your daily need of Selenium 74% more than Pumpkin pie.
  • Pumpkin pie has 7 times more Vitamin A RAE than Waffle. While Pumpkin pie has 448µg of Vitamin A RAE, Waffle has only 65µg.
  • Pumpkin pie has less Sodium.

These are the specific foods used in this comparison Pie, pumpkin, commercially prepared and Waffles, plain, prepared from recipe.

Infographic

Pumpkin pie vs Waffle 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 less Sodium -53.2%
Contains more Copper +138.7%
Contains more Calcium +298.4%
Contains more Iron +156.7%
Contains more Magnesium +35.7%
Contains more Phosphorus +134.6%
Contains more Zinc +74.4%
Contains more Manganese +16.7%
Contains more Selenium +755.6%
Equal in Potassium - 159
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 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains less Sodium -53.2%
Contains more Copper +138.7%
Contains more Calcium +298.4%
Contains more Iron +156.7%
Contains more Magnesium +35.7%
Contains more Phosphorus +134.6%
Contains more Zinc +74.4%
Contains more Manganese +16.7%
Contains more Selenium +755.6%
Equal in Potassium - 159

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.
:
6
Waffle
Contains more Vitamin A +1406.1%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +87.3%
Contains more Folate +76.9%
Equal in Vitamin B5 - 0.485
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 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin A +1406.1%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +87.3%
Contains more Folate +76.9%
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20%
Contains more Protein +102.6%
Contains more Fats +44.6%
Contains more Other +174.3%
Equal in Carbs - 32.9
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Water +20%
Contains more Protein +102.6%
Contains more Fats +44.6%
Contains more Other +174.3%
Equal in Carbs - 32.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +283.3%
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +30.6%
Contains more Polyunsaturated fat +283.3%

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 Waffle
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Waffle Opinion
Net carbs 33.03g 32.9g Pumpkin pie
Protein 3.9g 7.9g Waffle
Fats 9.75g 14.1g Waffle
Carbs 34.83g 32.9g Pumpkin pie
Calories 243kcal 291kcal Waffle
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g Waffle
Fiber 1.8g Pumpkin pie
Calcium 64mg 255mg Waffle
Iron 0.9mg 2.31mg Waffle
Magnesium 14mg 19mg Waffle
Phosphorus 81mg 190mg Waffle
Potassium 167mg 159mg Pumpkin pie
Sodium 239mg 511mg Pumpkin pie
Zinc 0.39mg 0.68mg Waffle
Copper 0.148mg 0.062mg Pumpkin pie
Manganese 0.227mg 0.265mg Waffle
Selenium 5.4µg 46.2µg Waffle
Vitamin A 3434IU 228IU Pumpkin pie
Vitamin A RAE 448µg 65µg Pumpkin pie
Vitamin E 0.76mg Pumpkin pie
Vitamin D 2IU Pumpkin pie
Vitamin D 0.1µg Pumpkin pie
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.177mg 0.263mg Waffle
Vitamin B2 0.124mg 0.347mg Waffle
Vitamin B3 1.107mg 2.073mg Waffle
Vitamin B5 0.452mg 0.485mg Waffle
Vitamin B6 0.063mg 0.056mg Pumpkin pie
Folate 26µg 46µg Waffle
Vitamin B12 0.35µg 0.25µg Pumpkin pie
Vitamin K 13.2µg Pumpkin pie
Tryptophan 0.048mg 0.099mg Waffle
Threonine 0.154mg 0.289mg Waffle
Isoleucine 0.158mg 0.362mg Waffle
Leucine 0.297mg 0.63mg Waffle
Lysine 0.192mg 0.384mg Waffle
Methionine 0.249mg 0.179mg Pumpkin pie
Phenylalanine 0.175mg 0.395mg Waffle
Valine 0.211mg 0.409mg Waffle
Histidine 0.088mg 0.187mg Waffle
Cholesterol 26mg 69mg Pumpkin pie
Saturated Fat 1.988g 2.866g Pumpkin pie
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 4.6g 3.521g Pumpkin pie
Polyunsaturated fat 1.77g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Waffle
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
26%
Waffle
Minerals Daily Need Coverage Score
26%
Pumpkin pie
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 272mg)
Which food is lower in Cholesterol?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 0.878g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 17)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.