Orange vs. Pumpkin Puree
Nutrition comparison of Orange and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pumpkin puree:
- Both pumpkin puree and orange are high in dietary fiber.
- Orange has more thiamin.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Pumpkin puree has 64% less sugar than orange.
- Pumpkin puree has more beta-carotene and alpha-carotene than orange, however, orange contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and orange contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Orange has a macronutrient ratio of 6:91:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and orange contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both pumpkin puree and orange are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than orange - pumpkin puree has 2.9g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Pumpkin puree has 64% less sugar than orange - pumpkin puree has 3.3g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Pumpkin puree and orange contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both pumpkin puree and orange are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 971% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 69 times more Vitamin A than orange - pumpkin puree has 778ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Pumpkin puree and orange contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than orange - pumpkin puree has 16ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin. Both orange and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.1 MG | 0.024 MG |
| Riboflavin | 0.04 MG | 0.054 MG |
| Niacin | 0.4 MG | 0.367 MG |
| Pantothenic acid | 0.25 MG | 0.4 MG |
| Vitamin B6 | 0.051 MG | 0.056 MG |
| Folate | 17 UG | 12 UG |
Minerals
calcium
Orange is a great source of calcium and it has 65% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Pumpkin puree has 14 times more iron than orange - pumpkin puree has 1.4mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Pumpkin puree and orange contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Orange | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 71 UG | 6940 UG |
| alpha-carotene | 11 UG | 4795 UG |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Orange | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both orange and pumpkin puree contain small amounts of linoleic acid.
| Orange | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.031 G | 0.007 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Pumpkin Puree (Pumpkin, canned, without salt) .
Orange 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 % |
|
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 % |
|
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 % |
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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 orange contain more calories in 100 grams?Pumpkin puree and orange contain similar amounts of calories - pumpkin puree has 34 calories in 100g and orange has 46 calories.
Does pumpkin puree or orange have more carbohydrates?
By weight, pumpkin puree and orange contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and orange has 11.5g of carbohydrates.