Walnut vs. Pumpkin pie — In-Depth Nutrition Comparison

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Differences between Walnut and Pumpkin pie

Walnut has more Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, and Fiber, while Pumpkin pie has more Vitamin A RAE.
Walnut's daily need coverage for Copper is 160% higher.
Pumpkin pie contains 15 times less Manganese than Walnut. Walnut contains 3.414mg of Manganese, while Pumpkin pie contains 0.227mg.
The amount of Saturated Fat in Pumpkin pie is lower.

The food types used in this comparison are Nuts, walnuts, english and Pie, pumpkin, commercially prepared.

Infographic

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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.

Walnut

Pumpkin pie

Contains more Calcium +53.1%

Contains more Iron +223.3%

Contains more Magnesium +1028.6%

Contains more Phosphorus +327.2%

Contains more Potassium +164.1%

Contains less Sodium -99.2%

Contains more Zinc +692.3%

Contains more Copper +971.6%

Contains more Manganese +1404%

Contains more Selenium +10.2%

Walnut

Pumpkin pie

Contains more Calcium +53.1%

Contains more Iron +223.3%

Contains more Magnesium +1028.6%

Contains more Phosphorus +327.2%

Contains more Potassium +164.1%

Contains less Sodium -99.2%

Contains more Zinc +692.3%

Contains more Copper +971.6%

Contains more Manganese +1404%

Contains more Selenium +10.2%

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.

Walnut

Pumpkin pie

Contains more Vitamin C +∞%

Contains more Vitamin B1 +92.7%

Contains more Vitamin B2 +21%

Contains more Vitamin B5 +26.1%

Contains more Vitamin B6 +752.4%

Contains more Folate +276.9%

Contains more Vitamin A +17070%

Contains more Vitamin D +∞%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +388.9%

Equal in Vitamin E - 0.76

Equal in Vitamin B3 - 1.107

Walnut

Pumpkin pie

Contains more Vitamin C +∞%

Contains more Vitamin B1 +92.7%

Contains more Vitamin B2 +21%

Contains more Vitamin B5 +26.1%

Contains more Vitamin B6 +752.4%

Contains more Folate +276.9%

Contains more Vitamin A +17070%

Contains more Vitamin D +∞%

Contains more Vitamin B12 +∞%

Contains more Vitamin K +388.9%

Equal in Vitamin E - 0.76

Equal in Vitamin B3 - 1.107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Walnut

Pumpkin pie

Contains more Protein +290.5%

Contains more Fats +568.8%

Contains more Other +57.5%

Contains more Carbs +154%

Contains more Water +1138.1%

Walnut

Protein: 15.23 g

Fats: 65.21 g

Carbs: 13.71 g

Water: 4.07 g

Other: 1.78 g

Pumpkin pie

Protein: 3.9 g

Fats: 9.75 g

Carbs: 34.83 g

Water: 50.39 g

Other: 1.13 g

Contains more Protein +290.5%

Contains more Fats +568.8%

Contains more Other +57.5%

Contains more Carbs +154%

Contains more Water +1138.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Walnut

Pumpkin pie

Contains more Monounsaturated Fat +94.2%

Contains more Polyunsaturated fat +2565.2%

Contains less Saturated Fat -67.5%

Walnut

Saturated Fat: 6.126 g

Monounsaturated Fat: 8.933 g

Polyunsaturated fat: 47.174 g

Pumpkin pie

Saturated Fat: 1.988 g

Monounsaturated Fat: 4.6 g

Polyunsaturated fat: 1.77 g

Contains more Monounsaturated Fat +94.2%

Contains more Polyunsaturated fat +2565.2%

Contains less Saturated Fat -67.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Walnut

Pumpkin pie

Contains more Starch +17783.3%

Contains more Sucrose +282.7%

Contains more Glucose +4625%

Contains more Fructose +3066.7%

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Galactose +∞%

Walnut

Starch: 0.06 g

Sucrose: 2.43 g

Glucose: 0.08 g

Fructose: 0.09 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Pumpkin pie

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 Starch +17783.3%

Contains more Sucrose +282.7%

Contains more Glucose +4625%

Contains more Fructose +3066.7%

Contains more Lactose +∞%

Contains more Maltose +∞%

Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Glycemic Index
Rich in minerals
Lower in Saturated Fat
Lower in price
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	7.01g	33.03g
Protein	15.23g	3.9g
Fats	65.21g	9.75g
Carbs	13.71g	34.83g
Calories	654kcal	243kcal
Starch	0.06g	10.73g
Fructose	0.09g	2.85g
Sugar	2.61g	18.88g
Fiber	6.7g	1.8g
Calcium	98mg	64mg
Iron	2.91mg	0.9mg
Magnesium	158mg	14mg
Phosphorus	346mg	81mg
Potassium	441mg	167mg
Sodium	2mg	239mg
Zinc	3.09mg	0.39mg
Copper	1.586mg	0.148mg
Manganese	3.414mg	0.227mg
Selenium	4.9µg	5.4µg
Vitamin A	20IU	3434IU
Vitamin A RAE	1µg	448µg
Vitamin E	0.7mg	0.76mg
Vitamin D	0IU	2IU
Vitamin D	0µg	0.1µg
Vitamin C	1.3mg	0mg
Vitamin B1	0.341mg	0.177mg
Vitamin B2	0.15mg	0.124mg
Vitamin B3	1.125mg	1.107mg
Vitamin B5	0.57mg	0.452mg
Vitamin B6	0.537mg	0.063mg
Folate	98µg	26µg
Vitamin B12	0µg	0.35µg
Vitamin K	2.7µg	13.2µg
Tryptophan	0.17mg	0.048mg
Threonine	0.596mg	0.154mg
Isoleucine	0.625mg	0.158mg
Leucine	1.17mg	0.297mg
Lysine	0.424mg	0.192mg
Methionine	0.236mg	0.249mg
Phenylalanine	0.711mg	0.175mg
Valine	0.753mg	0.211mg
Histidine	0.391mg	0.088mg
Cholesterol	0mg	26mg
Saturated Fat	6.126g	1.988g
Monounsaturated Fat	8.933g	4.6g
Polyunsaturated fat	47.174g	1.77g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

33%

38%

Minerals Daily Need Coverage Score

152%

26%

Comparison summary

Which food is lower in Sugar?

Walnut is lower in Sugar (difference - 16.27g)

Which food contains less Sodium?

Walnut contains less Sodium (difference - 237mg)

Which food is lower in Cholesterol?

Walnut is lower in Cholesterol (difference - 26mg)

Which food is lower in glycemic index?

Walnut is lower in glycemic index (difference - 59)

Which food is richer in minerals?

Walnut is relatively richer in minerals

Which food is lower in Saturated Fat?

Pumpkin pie is lower in Saturated Fat (difference - 4.138g)

Which food is cheaper?

Pumpkin pie is cheaper (difference - $5)

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.

Walnut vs. Pumpkin pie — In-Depth Nutrition Comparison

Differences between Walnut and Pumpkin pie

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References