Cranberry vs. Pumpkin Puree
Nutrition comparison of Cranberry and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and pumpkin puree:
- Both pumpkin puree and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Pumpkin puree has more beta-carotene and alpha-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin, niacin and folate.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and cranberry contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 94% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and cranberry contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both pumpkin puree and cranberry are high in dietary fiber. Cranberry has 24% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Pumpkin puree and cranberry contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Pumpkin puree and cranberry contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both pumpkin puree and cranberry are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 233% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than cranberry - pumpkin puree has 778ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and cranberry contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Pumpkin puree and cranberry contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin and folate. Both cranberry and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cranberry | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.012 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.054 MG |
| Niacin | 0.101 MG | 0.367 MG |
| Pantothenic acid | 0.295 MG | 0.4 MG |
| Vitamin B6 | 0.057 MG | 0.056 MG |
| Folate | 1 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 225% more calcium than cranberry - pumpkin puree has 26mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Pumpkin puree has 504% more iron than cranberry - pumpkin puree has 1.4mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 158% more potassium than cranberry - pumpkin puree has 206mg of potassium per 100 grams and cranberry has 80mg 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Cranberry | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 38 UG | 6940 UG |
| lutein + zeaxanthin | 91 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Cranberry | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.008 G |
| Total | 0.022 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and pumpkin puree contain small amounts of linoleic acid.
| Cranberry | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.033 G | 0.007 G |
| Total | 0.033 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cranberry or Pumpkin Puree .
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cranberry 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 cranberry contain more calories in 100 grams?Pumpkin puree and cranberry contain similar amounts of calories - pumpkin puree has 34 calories in 100g and cranberry has 46 calories.
Does pumpkin puree or cranberry have more carbohydrates?
By weight, pumpkin puree and cranberry contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and cranberry has 12g of carbohydrates.