Peach vs. Pumpkin Puree
Nutrition comparison of Peach and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and pumpkin puree:
- Pumpkin puree has more beta-carotene and alpha-carotene than peach, however, peach contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more pantothenic acid.
- 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: Peach (Peaches, yellow, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and peach contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is heavier in carbs and similar to pumpkin puree for protein and fat. Peach has a macronutrient ratio of 8:87:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Pumpkin Puree | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 87% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and peach contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 93% more dietary fiber than peach - pumpkin puree has 2.9g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Peach has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Pumpkin puree and peach contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both pumpkin puree and peach are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree and peach contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 31 times more Vitamin A than peach - pumpkin puree has 778ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than peach - pumpkin puree has 1.1mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Pumpkin puree and peach contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Pumpkin puree has more pantothenic acid. Both peach and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Peach | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.024 MG | 0.024 MG |
| Riboflavin | 0.031 MG | 0.054 MG |
| Niacin | 0.806 MG | 0.367 MG |
| Pantothenic acid | 0.153 MG | 0.4 MG |
| Vitamin B6 | 0.025 MG | 0.056 MG |
| Folate | 6 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 550% more calcium than peach - pumpkin puree has 26mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Pumpkin puree has 309% more iron than peach - pumpkin puree has 1.4mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 69% more potassium than peach - pumpkin puree has 206mg of potassium per 100 grams and peach has 122mg 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 peach per 100 grams, however, peach contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Peach | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 224 UG | 6940 UG |
| lutein + zeaxanthin | 132 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
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: Peach (Peaches, yellow, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Peach 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 peach contain more calories in 100 grams?Pumpkin puree and peach contain similar amounts of calories - pumpkin puree has 34 calories in 100g and peach has 42 calories.
Does pumpkin puree or peach have more carbohydrates?
By weight, pumpkin puree and peach contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and peach has 10.1g of carbohydrates.