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Pumpkin pie vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between pumpkin pie and wasabi?

  • Pumpkin pie is richer in vitamin A and vitamin B12, yet wasabi is richer in vitamin C, fiber, vitamin B6, magnesium, potassium, and zinc.
  • Pumpkin pie's daily need coverage for vitamin A is 68% higher.
  • Wasabi contains less cholesterol.
  • Wasabi has a lower glycemic index than pumpkin pie.

We used Pie, pumpkin, commercially prepared and Wasabi, root, raw types in this comparison.

Infographic

Pumpkin pie vs Wasabi 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%
Wasabi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +392.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +240.1%
Contains more IronIron +14.4%
Contains more ZincZinc +315.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +72.2%
~equal in Copper ~0.155mg
~equal in Phosphorus ~80mg

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%
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +22300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin B5Vitamin B5 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +334.9%
~equal in Vitamin B2 ~0.114mg

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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more FatsFats +1447.6%
Contains more CarbsCarbs +48%
Contains more ProteinProtein +23.1%
Contains more WaterWater +37.2%
Contains more OtherOther +69.9%

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Wasabi DV% diff.
Vitamin A 448µg 2µg 50%
Vitamin C 0mg 41.9mg 47%
Fiber 1.8g 7.8g 24%
Vitamin B6 0.063mg 0.274mg 16%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.63g 14%
Magnesium 14mg 69mg 13%
Polyunsaturated fat 1.77g 12%
Monounsaturated fat 4.6g 12%
Potassium 167mg 568mg 12%
Zinc 0.39mg 1.62mg 11%
Vitamin K 13.2µg 11%
Selenium 5.4µg 10%
Sodium 239mg 17mg 10%
Saturated fat 1.988g 9%
Cholesterol 26mg 0mg 9%
Manganese 0.227mg 0.391mg 7%
Choline 37.5mg 7%
Calories 243kcal 109kcal 7%
Calcium 64mg 128mg 6%
Vitamin B5 0.452mg 0.203mg 5%
Vitamin E 0.76mg 5%
Carbs 34.83g 23.54g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B1 0.177mg 0.131mg 4%
Vitamin B3 1.107mg 0.743mg 2%
Protein 3.9g 4.8g 2%
Iron 0.9mg 1.03mg 2%
Folate 26µg 18µg 2%
Vitamin D 0.1µg 0µg 1%
Copper 0.148mg 0.155mg 1%
Vitamin B2 0.124mg 0.114mg 1%
Net carbs 33.03g 15.74g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Phosphorus 81mg 80mg 0%
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Pumpkin pie
23%
Wasabi
Minerals Daily Need Coverage Score
26%
Pumpkin pie
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.988g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.