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  6. Pumpkin seeds vs. Apple pie

Pumpkin seeds vs. Apple pie — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and apple pie?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, yet apple pie is richer in vitamin B1.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Pumpkin seeds have 37 times more magnesium than apple pie. Pumpkin seeds have 262mg of magnesium, while apple pie has 7mg.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, apple, commercially prepared, unenriched flour types in this comparison.

Infographic

Pumpkin seeds vs Apple pie infographic
Infographic link

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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +3642.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1313.8%
Contains more IronIron +173.6%
Contains more CopperCopper +1400%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +283.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +172.5%
~equal in Selenium ~µg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +966.7%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +292.7%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.038mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Apple pie DV% diff.
Zinc 10.3mg 0.16mg 92%
Copper 0.69mg 0.046mg 72%
Fiber 18.4g 1.6g 67%
Magnesium 262mg 7mg 61%
Polyunsaturated fat 8.844g 2.198g 44%
Protein 18.55g 1.9g 33%
Iron 3.31mg 1.21mg 26%
Potassium 919mg 65mg 25%
Manganese 0.496mg 0.182mg 14%
Fats 19.4g 11g 13%
Sodium 18mg 266mg 11%
Calories 446kcal 237kcal 10%
Phosphorus 92mg 24mg 10%
Vitamin B1 0.034mg 0.134mg 8%
Vitamin B2 0.052mg 0.158mg 8%
Carbs 53.75g 34g 7%
Vitamin B3 0.286mg 1.123mg 5%
Monounsaturated fat 6.032g 4.388g 4%
Calcium 55mg 11mg 4%
Vitamin C 0.3mg 3.2mg 3%
Vitamin A 3µg 29µg 3%
Folate 9µg 4µg 1%
Saturated fat 3.67g 3.797g 1%
Vitamin B5 0.056mg 0.119mg 1%
Net carbs 35.35g 32.4g N/A
Vitamin B6 0.037mg 0.038mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.326mg 0.026mg 0%
Threonine 0.683mg 0.054mg 0%
Isoleucine 0.956mg 0.073mg 0%
Leucine 1.572mg 0.129mg 0%
Lysine 1.386mg 0.07mg 0%
Methionine 0.417mg 0.032mg 0%
Phenylalanine 0.924mg 0.088mg 0%
Valine 1.491mg 0.084mg 0%
Histidine 0.515mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +876.3%
Contains more FatsFats +76.4%
Contains more CarbsCarbs +58.1%
Contains more OtherOther +322.2%
Contains more WaterWater +1060%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +302.4%
~equal in Saturated fat ~3.797g

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.