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  6. Waffle vs. Pumpkin pie

Waffle vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between waffle and pumpkin pie

  • Waffle has more selenium, calcium, iron, vitamin B2, phosphorus, and vitamin B1; however, pumpkin pie is higher in vitamin A and copper.
  • Waffle covers your daily need for selenium, 74% more than pumpkin pie.
  • Waffle has 4 times more calcium than pumpkin pie. While waffle has 255mg of calcium, pumpkin pie has only 64mg.
  • Pumpkin pie has less cholesterol.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Pie, pumpkin, commercially prepared.

Infographic

Waffle 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.
Waffle
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +35.7%
Contains more CalciumCalcium +298.4%
Contains more IronIron +156.7%
Contains more ZincZinc +74.4%
Contains more PhosphorusPhosphorus +134.6%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +755.6%
Contains more CopperCopper +138.7%
Contains less SodiumSodium -53.2%
~equal in Potassium ~167mg

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.
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +179.8%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more FolateFolate +76.9%
Contains more Vitamin AVitamin A +589.2%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin B12Vitamin B12 +40%
~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient Waffle Pumpkin pie DV% diff.
Selenium 46.2µg 5.4µg 74%
Vitamin A 65µg 448µg 43%
Polyunsaturated fat 6.785g 1.77g 33%
Calcium 255mg 64mg 19%
Iron 2.31mg 0.9mg 18%
Vitamin B2 0.347mg 0.124mg 17%
Phosphorus 190mg 81mg 16%
Cholesterol 69mg 26mg 14%
Sodium 511mg 239mg 12%
Vitamin K 13.2µg 11%
Copper 0.062mg 0.148mg 10%
Protein 7.9g 3.9g 8%
Fiber 1.8g 7%
Choline 37.5mg 7%
Fats 14.1g 9.75g 7%
Vitamin B1 0.263mg 0.177mg 7%
Vitamin B3 2.073mg 1.107mg 6%
Folate 46µg 26µg 5%
Vitamin E 0.76mg 5%
Starch 10.73g 4%
Saturated fat 2.866g 1.988g 4%
Fructose 2.85g 4%
Vitamin B12 0.25µg 0.35µg 4%
Zinc 0.68mg 0.39mg 3%
Monounsaturated fat 3.521g 4.6g 3%
Calories 291kcal 243kcal 2%
Manganese 0.265mg 0.227mg 2%
Vitamin B6 0.056mg 0.063mg 1%
Vitamin D 0.1µg 1%
Magnesium 19mg 14mg 1%
Carbs 32.9g 34.83g 1%
Vitamin B5 0.485mg 0.452mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 33.03g N/A
Vitamin D 2IU 0%
Potassium 159mg 167mg 0%
Sugar 18.88g N/A
Tryptophan 0.099mg 0.048mg 0%
Threonine 0.289mg 0.154mg 0%
Isoleucine 0.362mg 0.158mg 0%
Leucine 0.63mg 0.297mg 0%
Lysine 0.384mg 0.192mg 0%
Methionine 0.179mg 0.249mg 0%
Phenylalanine 0.395mg 0.175mg 0%
Valine 0.409mg 0.211mg 0%
Histidine 0.187mg 0.088mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +102.6%
Contains more FatsFats +44.6%
Contains more OtherOther +174.3%
Contains more WaterWater +20%
~equal in Carbs ~34.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 more Poly. FatPolyunsaturated fat +283.3%
Contains less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +30.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.