Puff pastry vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between puff pastry and pumpkin pie?

Puff pastry is higher in fats, selenium, iron, vitamin B3, vitamin B1, manganese, and vitamin B2, yet pumpkin pie is higher in vitamin A and vitamin B12.
Pumpkin pie's daily need coverage for vitamin A is 50% more.
Puff pastry has 5 times more selenium than pumpkin pie. While puff pastry has 24.5µg of selenium, pumpkin pie has only 5.4µg.
The amount of saturated fat in pumpkin pie is lower.

We used Puff pastry, frozen, ready-to-bake, baked and Pie, pumpkin, commercially prepared types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Puff pastry

Pumpkin pie

Contains more MagnesiumMagnesium	+14.3%
Contains more IronIron	+188.9%
Contains more ZincZinc	+38.5%
Contains more ManganeseManganese	+118.1%
Contains more SeleniumSelenium	+353.7%

Contains more CalciumCalcium	+540%
Contains more PotassiumPotassium	+169.4%
Contains more CopperCopper	+28.7%
Contains more PhosphorusPhosphorus	+35%

~equal in Sodium ~239mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Puff pastry

Pumpkin pie

Contains more Vitamin B1Vitamin B1	+82.5%
Contains more Vitamin B2Vitamin B2	+108.1%
Contains more Vitamin B3Vitamin B3	+243.3%
Contains more Vitamin KVitamin K	+23.5%
Contains more FolateFolate	+111.5%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+38.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+231.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	1.77g	136%
Vitamin A	0µg	448µg	50%
Fats	38.5g	9.75g	44%
Selenium	24.5µg	5.4µg	35%
Iron	2.6mg	0.9mg	21%
Vitamin B3	3.8mg	1.107mg	17%
Calories	558kcal	243kcal	16%
Saturated fat	5.502g	1.988g	16%
Vitamin B12	0µg	0.35µg	15%
Manganese	0.495mg	0.227mg	12%
Vitamin B1	0.323mg	0.177mg	12%
Monounsaturated fat	8.828g	4.6g	11%
Vitamin B2	0.258mg	0.124mg	10%
Cholesterol	0mg	26mg	9%
Vitamin B5	0mg	0.452mg	9%
Protein	7.4g	3.9g	7%
Folate	55µg	26µg	7%
Choline	6.2mg	37.5mg	6%
Calcium	10mg	64mg	5%
Carbs	45.7g	34.83g	4%
Copper	0.115mg	0.148mg	4%
Starch		10.73g	4%
Fructose		2.85g	4%
Potassium	62mg	167mg	3%
Phosphorus	60mg	81mg	3%
Vitamin B6	0.019mg	0.063mg	3%
Vitamin K	16.3µg	13.2µg	3%
Vitamin D	0µg	0.1µg	1%
Fiber	1.5g	1.8g	1%
Zinc	0.54mg	0.39mg	1%
Sodium	253mg	239mg	1%
Vitamin E	0.55mg	0.76mg	1%
Protein per 100 calories	1.3g	1.6g	N/A
Calories per 10 g protein	754kcal	623kcal	N/A
Weight per 100 calories	18g	41g	N/A
Unsaturated / Saturated Fat ratio	5.6	3.2	N/A
Net carbs	44.2g	33.03g	N/A
Vitamin D*	0 IU	2 IU	0%
Magnesium	16mg	14mg	0%
Sugar	0.75g	18.88g	N/A
Tryptophan	0.086mg	0.048mg	0%
Threonine	0.198mg	0.154mg	0%
Isoleucine	0.275mg	0.158mg	0%
Leucine	0.514mg	0.297mg	0%
Lysine	0.144mg	0.192mg	0%
Methionine	0.131mg	0.249mg	0%
Phenylalanine	0.367mg	0.175mg	0%
Valine	0.312mg	0.211mg	0%
Histidine	0.158mg	0.088mg	0%