Milk vs. Pumpkin Puree
Nutrition comparison of Milk and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pumpkin puree:
- Milk has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate.
- Milk is an excellent source of calcium.
- Pumpkin puree has 7.6 times less saturated fat than milk.
- 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and milk contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Milk has a macronutrient ratio of 27:38:35 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Pumpkin Puree | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 38% | 82% |
| Fat | 35% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and milk contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than milk - pumpkin puree has 2.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Pumpkin puree and milk contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 200% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Pumpkin puree has 7.6 times less saturated fat than milk - pumpkin puree has 0.15g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and pumpkin puree are low in trans fat - milk has 0.09g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Both milk and pumpkin puree are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 20 times more Vitamin C than milk - pumpkin puree has 4.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 13 times more Vitamin A than milk - pumpkin puree has 778ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than pumpkin puree - milk has 49iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and milk contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Pumpkin puree and milk contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate. Both milk and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.039 MG | 0.024 MG |
| Riboflavin | 0.185 MG | 0.054 MG |
| Niacin | 0.092 MG | 0.367 MG |
| Pantothenic acid | 0.356 MG | 0.4 MG |
| Vitamin B6 | 0.038 MG | 0.056 MG |
| Folate | 5 UG | 12 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 362% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pumpkin puree has 68 times more iron than milk - pumpkin puree has 1.4mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 47% more potassium than milk - pumpkin puree has 206mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Milk | 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, milk has more linoleic acid than pumpkin puree per 100 grams.
| Milk | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.007 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pumpkin Puree (Pumpkin, canned, without salt) .
Milk 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 milk contain more calories in 100 grams?Pumpkin puree and milk contain similar amounts of calories - pumpkin puree has 34 calories in 100g and milk has 50 calories.
Does pumpkin puree or milk have more carbohydrates?
By weight, pumpkin puree and milk contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and milk has 4.8g of carbohydrates.
Does pumpkin puree or milk contain more calcium?
Milk is a rich source of calcium and it has 360% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and milk has 120mg of calcium.