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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 RAE, and Copper.
  • Waffle covers your daily need of 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.

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.
Contains more Calcium +298.4%
Contains more Iron +156.7%
Contains more Magnesium +35.7%
Contains more Phosphorus +134.6%
Contains more Zinc +74.4%
Contains more Manganese +16.7%
Contains more Selenium +755.6%
Contains less Sodium -53.2%
Contains more Copper +138.7%
Equal in Potassium - 167
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Calcium +298.4%
Contains more Iron +156.7%
Contains more Magnesium +35.7%
Contains more Phosphorus +134.6%
Contains more Zinc +74.4%
Contains more Manganese +16.7%
Contains more Selenium +755.6%
Contains less Sodium -53.2%
Contains more Copper +138.7%
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.
Waffle
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +87.3%
Contains more Folate +76.9%
Contains more Vitamin A +1406.1%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +40%
Equal in Vitamin B5 - 0.452
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +179.8%
Contains more Vitamin B3 +87.3%
Contains more Folate +76.9%
Contains more Vitamin A +1406.1%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +40%
Equal in Vitamin B5 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +102.6%
Contains more Fats +44.6%
Contains more Other +174.3%
Contains more Water +20%
Equal in Carbs - 34.83
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 Protein +102.6%
Contains more Fats +44.6%
Contains more Other +174.3%
Contains more Water +20%
Equal in Carbs - 34.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +283.3%
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +30.6%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains more Polyunsaturated fat +283.3%
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Pumpkin pie Opinion
Net carbs 32.9g 33.03g Pumpkin pie
Protein 7.9g 3.9g Waffle
Fats 14.1g 9.75g Waffle
Carbs 32.9g 34.83g Pumpkin pie
Calories 291kcal 243kcal Waffle
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g Waffle
Fiber 1.8g Pumpkin pie
Calcium 255mg 64mg Waffle
Iron 2.31mg 0.9mg Waffle
Magnesium 19mg 14mg Waffle
Phosphorus 190mg 81mg Waffle
Potassium 159mg 167mg Pumpkin pie
Sodium 511mg 239mg Pumpkin pie
Zinc 0.68mg 0.39mg Waffle
Copper 0.062mg 0.148mg Pumpkin pie
Manganese 0.265mg 0.227mg Waffle
Selenium 46.2µg 5.4µg Waffle
Vitamin A 228IU 3434IU Pumpkin pie
Vitamin A RAE 65µg 448µg Pumpkin pie
Vitamin E 0.76mg Pumpkin pie
Vitamin D 2IU Pumpkin pie
Vitamin D 0.1µg Pumpkin pie
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.177mg Waffle
Vitamin B2 0.347mg 0.124mg Waffle
Vitamin B3 2.073mg 1.107mg Waffle
Vitamin B5 0.485mg 0.452mg Waffle
Vitamin B6 0.056mg 0.063mg Pumpkin pie
Folate 46µg 26µg Waffle
Vitamin B12 0.25µg 0.35µg Pumpkin pie
Vitamin K 13.2µg Pumpkin pie
Tryptophan 0.099mg 0.048mg Waffle
Threonine 0.289mg 0.154mg Waffle
Isoleucine 0.362mg 0.158mg Waffle
Leucine 0.63mg 0.297mg Waffle
Lysine 0.384mg 0.192mg Waffle
Methionine 0.179mg 0.249mg Pumpkin pie
Phenylalanine 0.395mg 0.175mg Waffle
Valine 0.409mg 0.211mg Waffle
Histidine 0.187mg 0.088mg Waffle
Cholesterol 69mg 26mg Pumpkin pie
Saturated Fat 2.866g 1.988g Pumpkin pie
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 4.6g Pumpkin pie
Polyunsaturated fat 6.785g 1.77g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
38%
Pumpkin pie
Minerals Daily Need Coverage Score
66%
Waffle
26%
Pumpkin pie

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 272mg)
Which food is lower in Cholesterol?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 0.878g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 17)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.