Lentils vs. Pumpkin Puree
Nutrition comparison of Cooked Lentils and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pumpkin puree:
- Both pumpkin puree and lentils are high in dietary fiber and potassium.
- Lentil has more thiamin, niacin, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Pumpkin puree has 60% less carbohydrates than lentil.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and pumpkin puree has 71% less calories than lentil - pumpkin puree has 34 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pumpkin Puree | |
|---|---|---|
| Protein | 30% | 11% |
| Carbohydrates | 67% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 60% less carbohydrates than lentil - pumpkin puree has 8.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both pumpkin puree and lentils are high in dietary fiber. Lentil has 172% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Pumpkin puree and lentils contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 720% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both pumpkin puree and lentils are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 180% more Vitamin C than lentil - pumpkin puree has 4.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than lentil - pumpkin puree has 778ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Pumpkin puree and lentils contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Pumpkin puree and lentils contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, Vitamin B6 and folate. Both lentils and pumpkin puree contain significant amounts of riboflavin and pantothenic acid.
| Lentils | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.169 MG | 0.024 MG |
| Riboflavin | 0.073 MG | 0.054 MG |
| Niacin | 1.06 MG | 0.367 MG |
| Pantothenic acid | 0.638 MG | 0.4 MG |
| Vitamin B6 | 0.178 MG | 0.056 MG |
| Folate | 181 UG | 12 UG |
Minerals
calcium
Pumpkin puree and lentils contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 140% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pumpkin puree and lentils are high in potassium. Lentil has 79% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Lentils | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.008 G |
| Total | 0.037 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than pumpkin puree per 100 grams.
| Lentils | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.137 G | 0.007 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Lentils 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 lentils contain more calories in 100 grams?Lentil is high in calories and pumpkin puree has 70% less calories than lentil - pumpkin puree has 34 calories in 100g and lentil has 116 calories.
Does pumpkin puree or lentils have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than lentil - pumpkin puree has 8.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does pumpkin puree or lentils contain more iron?
Lentil is an abundant source of iron and it has 140% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pumpkin puree or lentils contain more potassium?
Both pumpkin puree and lentils are high in potassium. Lentil has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and lentil has 369mg of potassium.