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Pumpkin pie vs. Wonton wrappers — In-Depth Nutrition Comparison

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The main differences between pumpkin pie and wonton wrappers

  • Pumpkin pie is richer in vitamin A and vitamin B12, yet wonton wrappers are richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, and folate.
  • Daily need coverage for vitamin A for pumpkin pie is 68% higher.
  • Pumpkin pie contains 18 times more vitamin B12 than wonton wrappers. Pumpkin pie contains 0.35µg of vitamin B12, while wonton wrappers contain 0.02µg.
  • Pumpkin pie contains less sodium.
  • Pumpkin pie has a lower glycemic index than wonton wrappers.

Food types used in this article are Pie, pumpkin, commercially prepared and Wonton wrappers (includes egg roll wrappers).

Infographic

Pumpkin pie vs Wonton wrappers 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +103.7%
Contains less SodiumSodium -58.2%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +273.3%
Contains more ZincZinc +82.1%
Contains more ManganeseManganese +181.1%
Contains more SeleniumSelenium +422.2%
~equal in Copper ~0.147mg
~equal in Phosphorus ~81mg

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%
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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Contains more Vitamin AVitamin A +11100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +1708%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin B12Vitamin B12 +1650%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +193.2%
Contains more Vitamin B2Vitamin B2 +204.8%
Contains more Vitamin B3Vitamin B3 +390%
Contains more FolateFolate +230.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pumpkin pie Wonton wrappers DV% diff.
Vitamin A 448µg 4µg 49%
Selenium 5.4µg 28.2µg 41%
Iron 0.9mg 3.36mg 31%
Vitamin B1 0.177mg 0.519mg 29%
Vitamin B3 1.107mg 5.424mg 27%
Vitamin B2 0.124mg 0.378mg 20%
Manganese 0.227mg 0.638mg 18%
Folate 26µg 86µg 15%
Vitamin B12 0.35µg 0.02µg 14%
Sodium 239mg 572mg 14%
Fats 9.75g 1.5g 13%
Protein 3.9g 9.8g 12%
Vitamin K 13.2µg 11%
Monounsaturated fat 4.6g 0.195g 11%
Vitamin B5 0.452mg 0.025mg 9%
Saturated fat 1.988g 0.263g 8%
Carbs 34.83g 57.9g 8%
Polyunsaturated fat 1.77g 0.61g 8%
Choline 37.5mg 7%
Cholesterol 26mg 9mg 6%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B6 0.063mg 0.03mg 3%
Zinc 0.39mg 0.71mg 3%
Potassium 167mg 82mg 3%
Calories 243kcal 291kcal 2%
Calcium 64mg 47mg 2%
Vitamin D 0.1µg 1%
Magnesium 14mg 20mg 1%
Net carbs 33.03g 56.1g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Fiber 1.8g 1.8g 0%
Copper 0.148mg 0.147mg 0%
Phosphorus 81mg 81mg 0%
Tryptophan 0.048mg 0.114mg 0%
Threonine 0.154mg 0.268mg 0%
Isoleucine 0.158mg 0.369mg 0%
Leucine 0.297mg 0.684mg 0%
Lysine 0.192mg 0.204mg 0%
Methionine 0.249mg 0.176mg 0%
Phenylalanine 0.175mg 0.486mg 0%
Valine 0.211mg 0.417mg 0%
Histidine 0.088mg 0.209mg 0%
Omega-3 - DHA 0g 0.001g N/A

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
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more FatsFats +550%
Contains more WaterWater +75%
Contains more ProteinProtein +151.3%
Contains more CarbsCarbs +66.2%
Contains more OtherOther +77%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains more Mono. FatMonounsaturated fat +2259%
Contains more Poly. FatPolyunsaturated fat +190.2%
Contains less Sat. FatSaturated fat -86.8%

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.