Pears vs. Pumpkin Puree
Nutrition comparison of Pears and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and pumpkin puree:
- Both pumpkin puree and pears are high in dietary fiber.
- Pumpkin puree has 66% less sugar than pear.
- Pumpkin puree has more beta-carotene and alpha-carotene than pear, however, pear contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin, niacin and pantothenic acid.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Pears (Pears, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 40% less calories than pear - pumpkin puree has 34 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Pears has a macronutrient ratio of 2:96:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Pumpkin Puree | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 47% less carbohydrates than pear - pumpkin puree has 8.1g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both pumpkin puree and pears are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Pumpkin puree has 66% less sugar than pear - pumpkin puree has 3.3g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Pumpkin puree and pears contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both pumpkin puree and pears are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and pears contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than pear - pumpkin puree has 778ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and pears contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Pumpkin puree and pears contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin and pantothenic acid. Both pears and pumpkin puree contain significant amounts of thiamin, Vitamin B6 and folate.
| Pears | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.012 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.054 MG |
| Niacin | 0.161 MG | 0.367 MG |
| Pantothenic acid | 0.049 MG | 0.4 MG |
| Vitamin B6 | 0.029 MG | 0.056 MG |
| Folate | 7 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 189% more calcium than pear - pumpkin puree has 26mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Pumpkin puree has 672% more iron than pear - pumpkin puree has 1.4mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 78% more potassium than pear - pumpkin puree has 206mg of potassium per 100 grams and pear has 116mg 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 pear per 100 grams, however, pear contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pears | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 14 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lutein + zeaxanthin | 44 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pears and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Pears | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| Total | 0.001 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than pumpkin puree per 100 grams.
| Pears | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.093 G | 0.007 G |
| Total | 0.093 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: Pears (Pears, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Pears 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 pears contain more calories in 100 grams?Pumpkin puree has 40% less calories than pear - pumpkin puree has 34 calories in 100g and pear has 57 calories.
Does pumpkin puree or pears have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than pear - pumpkin puree has 8.1g of carbs for 100g and pear has 15.2g of carbohydrates.