Granny Smith Apple vs. Pumpkin Puree
Nutrition comparison of Granny Smith Apple and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and pumpkin puree:
- Both granny smith apple and pumpkin puree are high in dietary fiber.
- Pumpkin puree has 66% less sugar than granny smith apple.
- Pumpkin puree has more beta-carotene and alpha-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin, niacin, pantothenic acid and folate.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 41% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Pumpkin Puree | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 94% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and pumpkin puree contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both granny smith apple and pumpkin puree are high in dietary fiber. Granny smith apple is very similar to granny smith apple for dietary fiber - granny smith apple has 2.8g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Pumpkin puree has 66% less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Granny smith apple and pumpkin puree contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and granny smith apple are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than granny smith apple - pumpkin puree has 4.2mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 154 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Granny smith apple and pumpkin puree contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Granny smith apple and pumpkin puree contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin, pantothenic acid and folate. Both granny smith apple and pumpkin puree contain significant amounts of thiamin and Vitamin B6.
| Granny Smith Apple | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.019 MG | 0.024 MG |
| Riboflavin | 0.025 MG | 0.054 MG |
| Niacin | 0.126 MG | 0.367 MG |
| Pantothenic acid | 0.056 MG | 0.4 MG |
| Vitamin B6 | 0.037 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 420% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 827% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 72% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and pumpkin puree has 206mg 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Granny Smith Apple | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 59 UG | 6940 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Granny Smith Apple 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 granny smith apple or pumpkin puree contain more calories in 100 grams?Pumpkin puree has 40% less calories than granny smith apple - granny smith apple has 58 calories in 100g and pumpkin puree has 34 calories.
Does granny smith apple or pumpkin puree have more carbohydrates?
By weight, granny smith apple and pumpkin puree contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.