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, vitamin B12, and vitamin K.
- Pumpkin pie covers your daily need for vitamin A, 69% 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 more MagnesiumMagnesium | +357.1% |
| Contains more IronIron | +65.6% |
| Contains more CopperCopper | +29.7% |
| Contains more ZincZinc | +179.5% |
| Contains more PhosphorusPhosphorus | +87.7% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +178% |
| Contains more CalciumCalcium | +276.5% |
| Contains more SeleniumSelenium | +92.9% |
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 more Vitamin B6Vitamin B6 | +95.2% |
| Contains more FolateFolate | +61.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +65.4% |
| Contains more Vitamin B2Vitamin B2 | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +168.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 448µg | 50% |
| Manganese | 0.631mg | 0.227mg | 18% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Fats | 1.92g | 9.75g | 12% |
| Magnesium | 64mg | 14mg | 12% |
| Vitamin K | 0µg | 13.2µg | 11% |
| Phosphorus | 152mg | 81mg | 10% |
| Sodium | 7mg | 239mg | 10% |
| Monounsaturated fat | 0.528g | 4.6g | 10% |
| Cholesterol | 0mg | 26mg | 9% |
| Vitamin B5 | 0.452mg | 9% | |
| Saturated fat | 0.231g | 1.988g | 8% |
| Iron | 1.49mg | 0.9mg | 7% |
| Calories | 120kcal | 243kcal | 6% |
| Zinc | 1.09mg | 0.39mg | 6% |
| Vitamin B1 | 0.107mg | 0.177mg | 6% |
| Carbs | 21.3g | 34.83g | 5% |
| Calcium | 17mg | 64mg | 5% |
| Copper | 0.192mg | 0.148mg | 5% |
| Selenium | 2.8µg | 5.4µg | 5% |
| Vitamin B6 | 0.123mg | 0.063mg | 5% |
| Polyunsaturated fat | 1.078g | 1.77g | 5% |
| Fiber | 2.8g | 1.8g | 4% |
| Vitamin B3 | 0.412mg | 1.107mg | 4% |
| Folate | 42µg | 26µg | 4% |
| Fructose | 2.85g | 4% | |
| Starch | 17.63g | 10.73g | 3% |
| Choline | 23mg | 37.5mg | 3% |
| Protein | 4.4g | 3.9g | 1% |
| Vitamin E | 0.63mg | 0.76mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B2 | 0.11mg | 0.124mg | 1% |
| Net carbs | 18.5g | 33.03g | N/A |
| Vitamin D | 0 IU | 2 IU | 0% |
| Potassium | 172mg | 167mg | 0% |
| Sugar | 0.87g | 18.88g | N/A |
| Tryptophan | 0.052mg | 0.048mg | 0% |
| Threonine | 0.131mg | 0.154mg | 0% |
| Isoleucine | 0.157mg | 0.158mg | 0% |
| Leucine | 0.261mg | 0.297mg | 0% |
| Lysine | 0.239mg | 0.192mg | 0% |
| Methionine | 0.096mg | 0.249mg | 0% |
| Phenylalanine | 0.185mg | 0.175mg | 0% |
| Valine | 0.185mg | 0.211mg | 0% |
| Histidine | 0.127mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +12.8% |
| Contains more WaterWater | +42.1% |
| Contains more FatsFats | +407.8% |
| Contains more CarbsCarbs | +63.5% |
| Contains more OtherOther | +46.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +771.2% |
| Contains more Poly. FatPolyunsaturated fat | +64.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +64.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
