Almonds vs. Pumpkin Puree
Nutrition comparison of Almonds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pumpkin puree:
- Both pumpkin puree and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Pumpkin puree has 62% less carbohydrates than almond.
- Pumpkin puree has signficantly less saturated fat than almond.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and pumpkin puree has 94% less calories than almond - pumpkin puree has 34 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Almonds has a macronutrient ratio of 14:14:73 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 14% | 82% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 62% less carbohydrates than almond - pumpkin puree has 8.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both pumpkin puree and almonds are high in dietary fiber. Almond has 331% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Pumpkin puree and almonds contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond 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 has 21.2g of protein.
Fat
saturated fat
Pumpkin puree has signficantly less saturated fat than almond - pumpkin puree has 0.15g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pumpkin puree are low in trans fat - almond has 0.02g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than almond - pumpkin puree has 4.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than almond - pumpkin puree has 778ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 23 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than almond - pumpkin puree has 16ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both almonds and pumpkin puree contain significant amounts of pantothenic acid.
| Almonds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.205 MG | 0.024 MG |
| Riboflavin | 1.138 MG | 0.054 MG |
| Niacin | 3.618 MG | 0.367 MG |
| Pantothenic acid | 0.471 MG | 0.4 MG |
| Vitamin B6 | 0.137 MG | 0.056 MG |
| Folate | 44 UG | 12 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 935% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 167% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pumpkin puree and almonds are high in potassium. Almond has 256% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | 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 almonds and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Almonds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.008 G |
| Total | 0.003 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pumpkin puree per 100 grams.
| Almonds | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.007 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Pumpkin Puree (Pumpkin, canned, without salt) .
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and pumpkin puree has 90% less calories than almond - pumpkin puree has 34 calories in 100g and almond has 579 calories.
Does pumpkin puree or almonds have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than almond - pumpkin puree has 8.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pumpkin puree or almonds contain more calcium?
Almond is a rich source of calcium and it has 940% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and almond has 269mg of calcium.
Does pumpkin puree or almonds contain more iron?
Almond is an abundant source of iron and it has 170% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and almond has 3.7mg of iron.
Does pumpkin puree or almonds contain more potassium?
Both pumpkin puree and almonds are high in potassium. Almond has 260% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and almond has 733mg of potassium.