Wafer vs. Pumpkin pie — In-Depth Nutrition Comparison
Compare
Summary of differences between wafer and pumpkin pie
- Wafer has more iron, copper, manganese, vitamin B3, vitamin B2, and magnesium; however, pumpkin pie is higher in vitamin A and vitamin B12.
- Pumpkin pie covers your daily need for vitamin A, 68% more than wafer.
- Wafer has 4 times more iron than pumpkin pie. While wafer has 4.01mg of iron, pumpkin pie has only 0.9mg.
- Pumpkin pie has less sodium.
These are the specific foods used in this comparison Cookies, chocolate wafers and Pie, pumpkin, commercially prepared.
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.
| Contains more MagnesiumMagnesium | +278.6% |
| Contains more PotassiumPotassium | +25.7% |
| Contains more IronIron | +345.6% |
| Contains more CopperCopper | +212.8% |
| Contains more ZincZinc | +179.5% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains more ManganeseManganese | +206.6% |
| Contains more CalciumCalcium | +106.5% |
| Contains less SodiumSodium | -58.8% |
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 B1Vitamin B1 | +14.7% |
| Contains more Vitamin B2Vitamin B2 | +114.5% |
| Contains more Vitamin B3Vitamin B3 | +158.2% |
| Contains more FolateFolate | +80.8% |
| Contains more Vitamin AVitamin A | +14833.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin B12Vitamin B12 | +288.9% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more CholineCholine | +162.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 3µg | 448µg | 49% |
| Iron | 4.01mg | 0.9mg | 39% |
| Copper | 0.463mg | 0.148mg | 35% |
| Manganese | 0.696mg | 0.227mg | 20% |
| Polyunsaturated fat | 4.153g | 1.77g | 16% |
| Sodium | 580mg | 239mg | 15% |
| Carbs | 72.7g | 34.83g | 13% |
| Vitamin B2 | 0.266mg | 0.124mg | 11% |
| Vitamin B12 | 0.09µg | 0.35µg | 11% |
| Vitamin B3 | 2.858mg | 1.107mg | 11% |
| Saturated fat | 4.241g | 1.988g | 10% |
| Calories | 433kcal | 243kcal | 10% |
| Magnesium | 53mg | 14mg | 9% |
| Vitamin K | 2.4µg | 13.2µg | 9% |
| Cholesterol | 2mg | 26mg | 8% |
| Fats | 14.2g | 9.75g | 7% |
| Phosphorus | 132mg | 81mg | 7% |
| Fiber | 3.4g | 1.8g | 6% |
| Zinc | 1.09mg | 0.39mg | 6% |
| Protein | 6.6g | 3.9g | 5% |
| Folate | 47µg | 26µg | 5% |
| Starch | 10.73g | 4% | |
| Choline | 14.3mg | 37.5mg | 4% |
| Fructose | 2.85g | 4% | |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 64mg | 3% |
| Vitamin B1 | 0.203mg | 0.177mg | 2% |
| Selenium | 5.7µg | 5.4µg | 1% |
| Monounsaturated fat | 4.865g | 4.6g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B6 | 0.051mg | 0.063mg | 1% |
| Vitamin B5 | 0.381mg | 0.452mg | 1% |
| Potassium | 210mg | 167mg | 1% |
| Net carbs | 69.3g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 37.43g | 18.88g | N/A |
| Vitamin E | 0.72mg | 0.76mg | 0% |
| Tryptophan | 0.096mg | 0.048mg | 0% |
| Threonine | 0.22mg | 0.154mg | 0% |
| Isoleucine | 0.261mg | 0.158mg | 0% |
| Leucine | 0.447mg | 0.297mg | 0% |
| Lysine | 0.281mg | 0.192mg | 0% |
| Methionine | 0.105mg | 0.249mg | 0% |
| Phenylalanine | 0.308mg | 0.175mg | 0% |
| Valine | 0.323mg | 0.211mg | 0% |
| Histidine | 0.128mg | 0.088mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +69.2% |
| Contains more FatsFats | +45.6% |
| Contains more CarbsCarbs | +108.7% |
| Contains more OtherOther | +77% |
| Contains more WaterWater | +1019.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains more Poly. FatPolyunsaturated fat | +134.6% |
| Contains less Sat. FatSaturated fat | -53.1% |
~equal in
Monounsaturated fat
~4.6g
