Grapefruit vs. Pumpkin Puree
Nutrition comparison of Grapefruit and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and pumpkin puree:
- Grapefruit is an excellent source of Vitamin C.
- Pumpkin puree has more beta-carotene and alpha-carotene than grapefruit, however, grapefruit contains more lycopene than pumpkin puree.
- Pumpkin puree has more niacin.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and grapefruit contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and grapefruit contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 81% more dietary fiber than grapefruit - pumpkin puree has 2.9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Pumpkin puree and grapefruit contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Pumpkin puree and grapefruit contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both pumpkin puree and grapefruit are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 643% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 12 times more Vitamin A than grapefruit - pumpkin puree has 778ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Pumpkin puree and grapefruit contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than grapefruit - pumpkin puree has 16ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Pumpkin puree has more niacin. Both grapefruit and pumpkin puree contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.043 MG | 0.024 MG |
| Riboflavin | 0.031 MG | 0.054 MG |
| Niacin | 0.204 MG | 0.367 MG |
| Pantothenic acid | 0.262 MG | 0.4 MG |
| Vitamin B6 | 0.053 MG | 0.056 MG |
| Folate | 13 UG | 12 UG |
Minerals
calcium
Pumpkin puree and grapefruit contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Pumpkin puree has 16 times more iron than grapefruit - pumpkin puree has 1.4mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 53% more potassium than grapefruit - pumpkin puree has 206mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit per 100 grams, however, grapefruit contains more lycopene than pumpkin puree per 100 grams.
| Grapefruit | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 686 UG | 6940 UG |
| alpha-carotene | 3 UG | 4795 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.008 G |
| Total | 0.008 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and pumpkin puree contain small amounts of linoleic acid.
| Grapefruit | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.029 G | 0.007 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pumpkin Puree (Pumpkin, canned, without salt) .
Grapefruit g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Pumpkin puree and grapefruit contain similar amounts of calories - pumpkin puree has 34 calories in 100g and grapefruit has 42 calories.
Does pumpkin puree or grapefruit have more carbohydrates?
By weight, pumpkin puree and grapefruit contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.