Pineapple vs. Pumpkin Puree
Nutrition comparison of Pineapple and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and pumpkin puree:
- Pineapple has more thiamin and Vitamin B6.
- Pineapple is an excellent source of Vitamin C.
- Pumpkin puree has 66% less sugar than pineapple.
- 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: Pineapple (Pineapple, raw, all varieties) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and pineapple contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and pineapple contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 107% more dietary fiber than pineapple - pumpkin puree has 2.9g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Pumpkin puree has 66% less sugar than pineapple - pumpkin puree has 3.3g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Pumpkin puree and pineapple contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both pumpkin puree and pineapple are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 10 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than pineapple - pumpkin puree has 778ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and pineapple contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and pineapple contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin and Vitamin B6. Both pineapple and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pineapple | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.079 MG | 0.024 MG |
| Riboflavin | 0.032 MG | 0.054 MG |
| Niacin | 0.5 MG | 0.367 MG |
| Pantothenic acid | 0.213 MG | 0.4 MG |
| Vitamin B6 | 0.112 MG | 0.056 MG |
| Folate | 18 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than pineapple - pumpkin puree has 26mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Pumpkin puree has 379% more iron than pineapple - pumpkin puree has 1.4mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 89% more potassium than pineapple - pumpkin puree has 206mg of potassium per 100 grams and pineapple has 109mg 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,
| Pineapple | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 35 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pineapple | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.008 G |
| Total | 0.017 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and pumpkin puree contain small amounts of linoleic acid.
| Pineapple | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.023 G | 0.007 G |
| Total | 0.023 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 Pineapple or Pumpkin Puree .
Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Pumpkin Puree (Pumpkin, canned, without salt) .
Pineapple 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 pineapple contain more calories in 100 grams?Pumpkin puree and pineapple contain similar amounts of calories - pumpkin puree has 34 calories in 100g and pineapple has 50 calories.
Does pumpkin puree or pineapple have more carbohydrates?
By weight, pumpkin puree and pineapple contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and pineapple has 13.1g of carbohydrates.