Almond Butter vs. Pumpkin Puree
Nutrition comparison of Almond Butter and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and pumpkin puree:
- Both pumpkin puree and almond butter are high in dietary fiber and potassium.
- Almond butter has more riboflavin, niacin and folate.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Pumpkin puree has 57% less carbohydrates than almond butter.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and pumpkin puree has 94% less calories than almond butter - pumpkin puree has 34 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Almond butter has a macronutrient ratio of 13:11:76 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Pumpkin Puree | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 11% | 82% |
| Fat | 76% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 57% less carbohydrates than almond butter - pumpkin puree has 8.1g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both pumpkin puree and almond butter are high in dietary fiber. Almond butter has 255% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Pumpkin puree and almond butter contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 18 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and pumpkin puree has 98% less saturated fat than almond butter - pumpkin puree has 0.15g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than almond butter - pumpkin puree has 4.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than almond butter - pumpkin puree has 778ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 21 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than almond butter - pumpkin puree has 16ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate. Both almond butter and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Almond Butter | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.041 MG | 0.024 MG |
| Riboflavin | 0.939 MG | 0.054 MG |
| Niacin | 3.155 MG | 0.367 MG |
| Pantothenic acid | 0.318 MG | 0.4 MG |
| Vitamin B6 | 0.103 MG | 0.056 MG |
| Folate | 53 UG | 12 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Almond butter is an excellent source of iron and it has 151% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both pumpkin puree and almond butter are high in potassium. Almond butter has 263% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and almond butter has 748mg 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,
| Almond Butter | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1 UG | 6940 UG |
| lutein + zeaxanthin | 1 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almond butter and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Almond Butter | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.008 G |
| Total | 0.007 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than pumpkin puree per 100 grams.
| Almond Butter | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.007 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Puree (Pumpkin, canned, without salt) .
Almond Butter 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 almond butter contain more calories in 100 grams?Almond butter is high in calories and pumpkin puree has 90% less calories than almond butter - pumpkin puree has 34 calories in 100g and almond butter has 614 calories.
Does pumpkin puree or almond butter have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than almond butter - pumpkin puree has 8.1g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does pumpkin puree or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does pumpkin puree or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 150% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does pumpkin puree or almond butter contain more potassium?
Both pumpkin puree and almond butter are high in potassium. Almond butter has 260% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and almond butter has 748mg of potassium.