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Flour vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between flour and pumpkin pie?

  • Flour is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese, yet pumpkin pie is higher in vitamin A, vitamin B12, and vitamin K.
  • Pumpkin pie's daily need coverage for vitamin A is 69% more.
  • Flour has 7 times more folate than pumpkin pie. While flour has 183µg of folate, pumpkin pie has only 26µg.
  • The glycemic index of pumpkin pie is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Pie, pumpkin, commercially prepared types in this article.

Infographic

Flour vs Pumpkin pie 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.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +57.1%
Contains more IronIron +415.6%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +200.4%
Contains more SeleniumSelenium +527.8%
Contains more CalciumCalcium +326.7%
Contains more PotassiumPotassium +56.1%
~equal in Copper ~0.148mg

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.
Flour
4
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +343.5%
Contains more Vitamin B2Vitamin B2 +298.4%
Contains more Vitamin B3Vitamin B3 +433.3%
Contains more FolateFolate +603.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more CholineCholine +260.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.452mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +164.9%
Contains more CarbsCarbs +119.1%
Contains more FatsFats +894.9%
Contains more WaterWater +322.7%
Contains more OtherOther +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -92.2%
Contains more Mono. FatMonounsaturated fat +5187.4%
Contains more Poly. FatPolyunsaturated fat +328.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pumpkin pie DV% diff.
Selenium 33.9µg 5.4µg 52%
Vitamin B1 0.785mg 0.177mg 51%
Vitamin A 0µg 448µg 50%
Iron 4.64mg 0.9mg 47%
Folate 183µg 26µg 39%
Vitamin B3 5.904mg 1.107mg 30%
Vitamin B2 0.494mg 0.124mg 28%
Manganese 0.682mg 0.227mg 20%
Vitamin B12 0µg 0.35µg 15%
Carbs 76.31g 34.83g 14%
Fats 0.98g 9.75g 13%
Protein 10.33g 3.9g 13%
Vitamin K 0.3µg 13.2µg 11%
Monounsaturated fat 0.087g 4.6g 11%
Sodium 2mg 239mg 10%
Cholesterol 0mg 26mg 9%
Polyunsaturated fat 0.413g 1.77g 9%
Saturated fat 0.155g 1.988g 8%
Calories 364kcal 243kcal 6%
Vitamin E 0.06mg 0.76mg 5%
Choline 10.4mg 37.5mg 5%
Calcium 15mg 64mg 5%
Fiber 2.7g 1.8g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Phosphorus 108mg 81mg 4%
Zinc 0.7mg 0.39mg 3%
Magnesium 22mg 14mg 2%
Potassium 107mg 167mg 2%
Vitamin B6 0.044mg 0.063mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 73.61g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.27g 18.88g N/A
Copper 0.144mg 0.148mg 0%
Vitamin B5 0.438mg 0.452mg 0%
Tryptophan 0.127mg 0.048mg 0%
Threonine 0.281mg 0.154mg 0%
Isoleucine 0.357mg 0.158mg 0%
Leucine 0.71mg 0.297mg 0%
Lysine 0.228mg 0.192mg 0%
Methionine 0.183mg 0.249mg 0%
Phenylalanine 0.52mg 0.175mg 0%
Valine 0.415mg 0.211mg 0%
Histidine 0.23mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
32%
Pumpkin pie
Minerals Daily Need Coverage Score
59%
Flour
26%
Pumpkin pie

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 13)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 18.61g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 1.833g)
Which food is richer in minerals?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.