Paprika vs. Pumpkin Puree
Nutrition comparison of Paprika and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
paprika
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in paprika and pumpkin puree:
- Both pumpkin puree and paprika are high in Vitamin A, dietary fiber and potassium.
- Paprika has more beta-carotene and lutein + zeaxanthin than pumpkin puree, however, pumpkin puree contains more alpha-carotene than paprika.
- Paprika has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Paprika is an excellent source of Vitamin E, calcium, iron and protein.
- Pumpkin puree has 13.6 times less saturated fat than paprika.
- Pumpkin puree has 68% less sugar than paprika.
USDA sources for nutritional information: Paprika (Spices, paprika) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Paprika is high in calories and pumpkin puree has 88% less calories than paprika - pumpkin puree has 34 calories per 100 grams and paprika has 282 calories.
For macronutrient ratios, paprika is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Paprika has a macronutrient ratio of 14:55:31 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Paprika | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 55% | 82% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Paprika is high in carbohydrates and pumpkin puree has 85% less carbohydrates than paprika - pumpkin puree has 8.1g of total carbs per 100 grams and paprika has 54g of carbohydrates.
dietary fiber
Both pumpkin puree and paprika are high in dietary fiber. Paprika has 11 times more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and paprika has 34.9g of dietary fiber.
sugar
Pumpkin puree has 68% less sugar than paprika - pumpkin puree has 3.3g of sugar per 100 grams and paprika has 10.3g of sugar.
Protein
protein
Paprika is an excellent source of protein and it has 11 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and paprika has 14.1g of protein.
Fat
saturated fat
Pumpkin puree has 13.6 times less saturated fat than paprika - pumpkin puree has 0.15g of saturated fat per 100 grams and paprika has 2.1g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 367% more Vitamin C than paprika - pumpkin puree has 4.2mg of Vitamin C per 100 grams and paprika has 0.9mg of Vitamin C.
Vitamin A
Both pumpkin puree and paprika are high in Vitamin A. Paprika has 217% more Vitamin A than pumpkin puree - pumpkin puree has 778ug of Vitamin A per 100 grams and paprika has 2463ug of Vitamin A.
Vitamin E
Paprika is an excellent source of Vitamin E and it has 26 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and paprika has 29.1mg of Vitamin E.
Vitamin K
Paprika has 402% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and paprika has 80.3ug of Vitamin K.
The B Vitamins
Paprika has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Paprika | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.33 MG | 0.024 MG |
| Riboflavin | 1.23 MG | 0.054 MG |
| Niacin | 10.06 MG | 0.367 MG |
| Pantothenic acid | 2.51 MG | 0.4 MG |
| Vitamin B6 | 2.141 MG | 0.056 MG |
| Folate | 49 UG | 12 UG |
Minerals
calcium
Paprika is an excellent source of calcium and it has 781% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and paprika has 229mg of calcium.
iron
Paprika is an excellent source of iron and it has 14 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and paprika has 21.1mg of iron.
potassium
Both pumpkin puree and paprika are high in potassium. Paprika has 10 times more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and paprika has 2280mg 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, paprika has more beta-carotene and lutein + zeaxanthin than pumpkin puree per 100 grams, however, pumpkin puree contains more alpha-carotene than paprika per 100 grams.
| Paprika | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 26162 UG | 6940 UG |
| alpha-carotene | 595 UG | 4795 UG |
| lutein + zeaxanthin | 18944 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, paprika has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Paprika | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.453 G | 0.008 G |
| Total | 0.453 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, paprika has more linoleic acid than pumpkin puree per 100 grams.
| Paprika | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.047 G | ~ |
| linoleic acid | 7.314 G | 0.007 G |
| Total | 7.361 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: Paprika (Spices, paprika) and Pumpkin Puree (Pumpkin, canned, without salt) .
Paprika g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 paprika contain more calories in 100 grams?Paprika is high in calories and pumpkin puree has 90% less calories than paprika - pumpkin puree has 34 calories in 100g and paprika has 282 calories.
Does pumpkin puree or paprika have more carbohydrates?
By weight, paprika is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than paprika - pumpkin puree has 8.1g of carbs for 100g and paprika has 54g of carbohydrates.
Does pumpkin puree or paprika contain more calcium?
Paprika is a rich source of calcium and it has 780% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and paprika has 229mg of calcium.
Does pumpkin puree or paprika contain more iron?
Paprika is an abundant source of iron and it has 14 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and paprika has 21.1mg of iron.
Does pumpkin puree or paprika contain more potassium?
Both pumpkin puree and paprika are high in potassium. Paprika has 10 times more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and paprika has 2280mg of potassium.