Apricot vs. Pumpkin Puree
Nutrition comparison of Apricot and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and pumpkin puree:
- Both pumpkin puree and apricot are high in potassium.
- Pumpkin puree has 64% less sugar than apricot.
- Pumpkin puree has more beta-carotene and alpha-carotene than apricot, however, apricot contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Apricot (Apricots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and apricot contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is similar to pumpkin puree for protein, carbs and fat. Apricot has a macronutrient ratio of 11:83:7 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Pumpkin Puree | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 83% | 82% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and apricot contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 45% more dietary fiber than apricot - pumpkin puree has 2.9g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Pumpkin puree has 64% less sugar than apricot - pumpkin puree has 3.3g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Pumpkin puree and apricot contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both pumpkin puree and apricot are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has 138% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 710% more Vitamin A than apricot - pumpkin puree has 778ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Pumpkin puree and apricot contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Pumpkin puree and apricot contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Both apricot and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apricot | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | 0.04 MG | 0.054 MG |
| Niacin | 0.6 MG | 0.367 MG |
| Pantothenic acid | 0.24 MG | 0.4 MG |
| Vitamin B6 | 0.054 MG | 0.056 MG |
| Folate | 9 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than apricot - pumpkin puree has 26mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Pumpkin puree has 256% more iron than apricot - pumpkin puree has 1.4mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both pumpkin puree and apricot are high in potassium. Apricot has 26% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and apricot has 259mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Apricot | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1094 UG | 6940 UG |
| alpha-carotene | 19 UG | 4795 UG |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than pumpkin puree per 100 grams.
| Apricot | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.077 G | 0.007 G |
| Total | 0.077 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apricot (Apricots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Apricot g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or apricot contain more calories in 100 grams?Pumpkin puree and apricot contain similar amounts of calories - pumpkin puree has 34 calories in 100g and apricot has 48 calories.
Does pumpkin puree or apricot have more carbohydrates?
By weight, pumpkin puree and apricot contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does pumpkin puree or apricot contain more potassium?
Both pumpkin puree and apricot are high in potassium. Apricot has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and apricot has 259mg of potassium.