Mint vs. Pumpkin Puree
Nutrition comparison of Mint and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and pumpkin puree:
- Both pumpkin puree and mint are high in Vitamin A, dietary fiber and potassium.
- Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin C, calcium and iron.
- Pumpkin puree has 51% less calories than mint.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 51% less calories than mint - pumpkin puree has 34 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Mint has a macronutrient ratio of 18:72:10 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Pumpkin Puree | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 72% | 82% |
| Fat | 10% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 46% less carbohydrates than mint - pumpkin puree has 8.1g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both pumpkin puree and mint are high in dietary fiber. Mint has 176% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 241% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both pumpkin puree and mint are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has 657% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both pumpkin puree and mint are high in Vitamin A. Pumpkin puree has 267% more Vitamin A than mint - pumpkin puree has 778ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than mint - pumpkin puree has 1.1mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than mint - pumpkin puree has 16ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both mint and pumpkin puree contain significant amounts of pantothenic acid.
| Mint | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.082 MG | 0.024 MG |
| Riboflavin | 0.266 MG | 0.054 MG |
| Niacin | 1.706 MG | 0.367 MG |
| Pantothenic acid | 0.338 MG | 0.4 MG |
| Vitamin B6 | 0.129 MG | 0.056 MG |
| Folate | 114 UG | 12 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 835% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 265% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both pumpkin puree and mint are high in potassium. Mint has 176% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Mint | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.008 G |
| Total | 0.435 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than pumpkin puree per 100 grams.
| Mint | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.069 G | 0.007 G |
| Total | 0.069 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Pumpkin Puree .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) .
Mint 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 mint contain more calories in 100 grams?Pumpkin puree has 50% less calories than mint - pumpkin puree has 34 calories in 100g and mint has 70 calories.
Does pumpkin puree or mint have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than mint - pumpkin puree has 8.1g of carbs for 100g and mint has 14.9g of carbohydrates.
Does pumpkin puree or mint contain more calcium?
Mint is a rich source of calcium and it has 840% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and mint has 243mg of calcium.
Does pumpkin puree or mint contain more iron?
Mint is an abundant source of iron and it has 270% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and mint has 5.1mg of iron.
Does pumpkin puree or mint contain more potassium?
Both pumpkin puree and mint are high in potassium. Mint has 180% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and mint has 569mg of potassium.