Margarine vs. Pumpkin Puree
Nutrition comparison of Margarine and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and pumpkin puree:
- Both pumpkin puree and margarine are high in Vitamin A.
- Margarine has 10.5 times less carbohydrates than pumpkin puree.
- Margarine has signficantly more Vitamin K than pumpkin puree.
- Margarine is a great source of Vitamin E.
- Pumpkin puree has more niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and pumpkin puree has 95% less calories than margarine - pumpkin puree has 34 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Margarine has a macronutrient ratio of 0:0:100 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Pumpkin Puree | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Margarine has 10.5 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than margarine - pumpkin puree has 2.9g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Pumpkin puree and margarine contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and pumpkin puree has 99% less saturated fat than margarine - pumpkin puree has 0.15g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and pumpkin puree has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 20 times more Vitamin C than margarine - pumpkin puree has 4.2mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both pumpkin puree and margarine are high in Vitamin A. Margarine has a little more Vitamin A (5%) than pumpkin puree by weight - pumpkin puree has 778ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 749% more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Pumpkin puree has more niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and pumpkin puree contain significant amounts of thiamin and riboflavin.
| Margarine | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.01 MG | 0.024 MG |
| Riboflavin | 0.037 MG | 0.054 MG |
| Niacin | 0.023 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.009 MG | 0.056 MG |
| Folate | 1 UG | 12 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Pumpkin puree has 767% more calcium than margarine - pumpkin puree has 26mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Pumpkin puree has 22 times more iron than margarine - pumpkin puree has 1.4mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 10 times more potassium than margarine - pumpkin puree has 206mg of potassium per 100 grams and margarine has 18mg 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,
| Margarine | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 610 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Margarine | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.008 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than pumpkin puree per 100 grams.
| Margarine | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.007 G |
| Total | 22.253 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: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Pumpkin Puree (Pumpkin, canned, without salt) .
Margarine 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 margarine contain more calories in 100 grams?Margarine is high in calories and pumpkin puree has 100% less calories than margarine - pumpkin puree has 34 calories in 100g and margarine has 717 calories.
Does pumpkin puree or margarine have more carbohydrates?
By weight, margarine has 10.5 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and margarine has 0.7g of carbohydrates.