Quinoa vs. Pumpkin pie — In-Depth Nutrition Comparison
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Summary of differences between Quinoa and Pumpkin pie
- Quinoa has more Manganese, Magnesium, Phosphorus, and Iron, however, Pumpkin pie is higher in Vitamin A RAE, Vitamin B12, and Vitamin K.
- Pumpkin pie covers your daily need of Vitamin A RAE 50% more than Quinoa.
- Quinoa has 5 times more Magnesium than Pumpkin pie. While Quinoa has 64mg of Magnesium, Pumpkin pie has only 14mg.
- Quinoa has less Saturated Fat.
These are the specific foods used in this comparison Quinoa, cooked and Pie, pumpkin, commercially prepared.
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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
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Iron
+65.6%
Contains
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Magnesium
+357.1%
Contains
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Phosphorus
+87.7%
Contains
less
Sodium
-97.1%
Contains
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Zinc
+179.5%
Contains
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Copper
+29.7%
Contains
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Manganese
+178%
Contains
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Calcium
+276.5%
Contains
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Selenium
+92.9%
Equal in Potassium - 167
Contains
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Iron
+65.6%
Contains
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Magnesium
+357.1%
Contains
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Phosphorus
+87.7%
Contains
less
Sodium
-97.1%
Contains
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Zinc
+179.5%
Contains
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Copper
+29.7%
Contains
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Manganese
+178%
Contains
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Calcium
+276.5%
Contains
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Selenium
+92.9%
Equal in Potassium - 167
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
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Vitamin B6
+95.2%
Contains
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Folate
+61.5%
Contains
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Vitamin A
+68580%
Contains
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Vitamin E
+20.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+65.4%
Contains
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Vitamin B2
+12.7%
Contains
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Vitamin B3
+168.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B6
+95.2%
Contains
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Folate
+61.5%
Contains
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Vitamin A
+68580%
Contains
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Vitamin E
+20.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+65.4%
Contains
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Vitamin B2
+12.7%
Contains
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Vitamin B3
+168.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.8%
Contains
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Water
+42.1%
Contains
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Fats
+407.8%
Contains
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Carbs
+63.5%
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Other
+46.8%
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
Contains
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Protein
+12.8%
Contains
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Water
+42.1%
Contains
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Fats
+407.8%
Contains
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Carbs
+63.5%
Contains
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Other
+46.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-88.4%
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Monounsaturated Fat
+771.2%
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Polyunsaturated fat
+64.2%
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Saturated Fat:
1.988 g
Monounsaturated Fat:
4.6 g
Polyunsaturated fat:
1.77 g
Contains
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Saturated Fat
-88.4%
Contains
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Monounsaturated Fat
+771.2%
Contains
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Polyunsaturated fat
+64.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+64.3%
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
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Maltose
+∞%
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Galactose
+∞%
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
Contains
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Starch
+64.3%
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.5g | 33.03g |
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| Protein | 4.4g | 3.9g |
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| Fats | 1.92g | 9.75g |
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| Carbs | 21.3g | 34.83g |
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| Calories | 120kcal | 243kcal |
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| Starch | 17.63g | 10.73g |
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| Fructose | 2.85g |
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| Sugar | 0.87g | 18.88g |
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| Fiber | 2.8g | 1.8g |
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| Calcium | 17mg | 64mg |
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| Iron | 1.49mg | 0.9mg |
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| Magnesium | 64mg | 14mg |
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| Phosphorus | 152mg | 81mg |
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| Potassium | 172mg | 167mg |
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| Sodium | 7mg | 239mg |
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| Zinc | 1.09mg | 0.39mg |
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| Copper | 0.192mg | 0.148mg |
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| Manganese | 0.631mg | 0.227mg |
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| Selenium | 2.8µg | 5.4µg |
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| Vitamin A | 5IU | 3434IU |
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| Vitamin A RAE | 0µg | 448µg |
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| Vitamin E | 0.63mg | 0.76mg |
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| Vitamin D | 0IU | 2IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin B1 | 0.107mg | 0.177mg |
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| Vitamin B2 | 0.11mg | 0.124mg |
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| Vitamin B3 | 0.412mg | 1.107mg |
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| Vitamin B5 | 0.452mg |
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| Vitamin B6 | 0.123mg | 0.063mg |
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| Folate | 42µg | 26µg |
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| Vitamin B12 | 0µg | 0.35µg |
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| Vitamin K | 0µg | 13.2µg |
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| Tryptophan | 0.052mg | 0.048mg |
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| Threonine | 0.131mg | 0.154mg |
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| Isoleucine | 0.157mg | 0.158mg |
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| Leucine | 0.261mg | 0.297mg |
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| Lysine | 0.239mg | 0.192mg |
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| Methionine | 0.096mg | 0.249mg |
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| Phenylalanine | 0.185mg | 0.175mg |
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| Valine | 0.185mg | 0.211mg |
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| Histidine | 0.127mg | 0.088mg |
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| Cholesterol | 0mg | 26mg |
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| Saturated Fat | 0.231g | 1.988g |
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| Omega-3 - DHA | 0.015g | 0g |
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| Monounsaturated Fat | 0.528g | 4.6g |
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| Polyunsaturated fat | 1.078g | 1.77g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
11%
38%
Minerals Daily Need Coverage Score
38%
26%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 18.01g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 232mg)
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 1.757g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)