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Saffron vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between saffron and pumpkin pie

  • Saffron has more manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, and folate; however, pumpkin pie is higher in vitamin A.
  • Saffron covers your daily need for manganese, 1225% more than pumpkin pie.
  • The glycemic index of saffron is higher.

These are the specific foods used in this comparison Spices, saffron and Pie, pumpkin, commercially prepared.

Infographic

Saffron vs Pumpkin 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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%
Contains more MagnesiumMagnesium +1785.7%
Contains more CalciumCalcium +73.4%
Contains more PotassiumPotassium +932.3%
Contains more IronIron +1133.3%
Contains more CopperCopper +121.6%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +211.1%
Contains less SodiumSodium -38.1%
Contains more ManganeseManganese +12414.5%
~equal in Selenium ~5.4µg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +115.3%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B6Vitamin B6 +1503.2%
Contains more FolateFolate +257.7%
Contains more Vitamin AVitamin A +1559.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +193.1%
Contains more CarbsCarbs +87.7%
Contains more OtherOther +382.3%
Contains more FatsFats +66.7%
Contains more WaterWater +323.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
24% 55% 21%
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 -20.2%
Contains more Poly. FatPolyunsaturated fat +16.8%
Contains more Mono. FatMonounsaturated fat +972.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Pumpkin pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Pumpkin pie DV% diff.
Manganese 28.408mg 0.227mg 1225%
Iron 11.1mg 0.9mg 128%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.063mg 73%
Magnesium 264mg 14mg 60%
Vitamin A 27µg 448µg 47%
Potassium 1724mg 167mg 46%
Phosphorus 252mg 81mg 24%
Copper 0.328mg 0.148mg 20%
Folate 93µg 26µg 17%
Vitamin B12 0µg 0.35µg 15%
Protein 11.43g 3.9g 15%
Vitamin B2 0.267mg 0.124mg 11%
Vitamin K 13.2µg 11%
Monounsaturated fat 0.429g 4.6g 10%
Carbs 65.37g 34.83g 10%
Vitamin B5 0.452mg 9%
Cholesterol 0mg 26mg 9%
Fiber 3.9g 1.8g 8%
Choline 37.5mg 7%
Zinc 1.09mg 0.39mg 6%
Fats 5.85g 9.75g 6%
Vitamin E 0.76mg 5%
Calcium 111mg 64mg 5%
Vitamin B1 0.115mg 0.177mg 5%
Starch 10.73g 4%
Fructose 2.85g 4%
Sodium 148mg 239mg 4%
Calories 310kcal 243kcal 3%
Vitamin B3 1.46mg 1.107mg 2%
Saturated fat 1.586g 1.988g 2%
Polyunsaturated fat 2.067g 1.77g 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 61.47g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Selenium 5.6µg 5.4µg 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%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Pumpkin pie
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
54%
Saffron
32%
Pumpkin pie
Minerals Daily Need Coverage Score
479%
Saffron
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 0.402g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 11)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.