Goat Cheese vs. Pumpkin Puree

Nutrition comparison of Goat Cheese and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goat cheese versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and pumpkin puree:

  • Both pumpkin puree and goat cheese are high in Vitamin A.
  • Goat cheese has 66.4 times less carbohydrates than pumpkin puree.
  • Goat cheese has more thiamin, riboflavin, niacin and Vitamin B12, however, pumpkin puree contains more folate.
  • Goat cheese is an excellent source of calcium and protein.
  • Pumpkin puree is a great source of dietary fiber and potassium.
Detailed nutritional comparison of goat cheese and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Goat Cheese src
Image of Pumpkin Puree src

Calories and Carbs

calories

Goat cheese is high in calories and pumpkin puree has 91% less calories than goat cheese - pumpkin puree has 34 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Pumpkin Puree
Protein 24% 11%
Carbohydrates ~ 82%
Fat 76% 7%
Alcohol ~ ~

carbohydrates

Goat cheese has 66.4 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than goat cheese - pumpkin puree has 2.9g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.

sugar

Pumpkin puree and goat cheese contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and goat cheese has 0.12g of sugar.

Protein

protein

Goat cheese is an excellent source of protein and it has 18 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and pumpkin puree has 99% less saturated fat than goat cheese - pumpkin puree has 0.15g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

cholesterol

Pumpkin puree has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.

Vitamins

Vitamin C

Pumpkin puree has more Vitamin C than goat cheese - pumpkin puree has 4.2mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.

Vitamin A

Both pumpkin puree and goat cheese are high in Vitamin A. Pumpkin puree has 91% more Vitamin A than goat cheese - pumpkin puree has 778ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.

Vitamin D

Goat cheese has more Vitamin D than pumpkin puree - goat cheese has 22iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.

Vitamin E

Pumpkin puree and goat cheese contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Pumpkin puree and goat cheese contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.

The B Vitamins

Goat cheese has more thiamin, riboflavin, niacin and Vitamin B12, however, pumpkin puree contains more folate. Both goat cheese and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.

Goat Cheese Pumpkin Puree
Thiamin 0.072 MG 0.024 MG
Riboflavin 0.676 MG 0.054 MG
Niacin 1.148 MG 0.367 MG
Pantothenic acid 0.19 MG 0.4 MG
Vitamin B6 0.06 MG 0.056 MG
Folate 2 UG 12 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Goat cheese is an excellent source of calcium and it has 10 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Pumpkin puree and goat cheese contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 30% more potassium than goat cheese - pumpkin puree has 206mg of potassium per 100 grams and goat cheese has 158mg 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,

Goat Cheese Pumpkin Puree
beta-carotene 77 UG 6940 UG
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, goat cheese has more linoleic acid than pumpkin puree per 100 grams.

Goat Cheese Pumpkin Puree
linoleic acid 0.709 G 0.007 G
Total 0.709 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 Goat Cheese or Pumpkin Puree .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or goat cheese contain more calories in 100 grams?
Goat cheese is high in calories and pumpkin puree has 90% less calories than goat cheese - pumpkin puree has 34 calories in 100g and goat cheese has 364 calories.

Does pumpkin puree or goat cheese have more carbohydrates?
By weight, goat cheese has 66.4 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and goat cheese has 0.12g of carbohydrates.

Does pumpkin puree or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 10 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and goat cheese has 298mg of calcium.