Apple vs. Pumpkin Puree
Nutrition comparison of Apple and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pumpkin puree:
- Both pumpkin puree and apple are high in dietary fiber.
- Pumpkin puree has 68% less sugar than apple.
- Pumpkin puree has more beta-carotene and alpha-carotene than apple, however, apple contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin, niacin, pantothenic acid and folate.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and apple contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Apple has a macronutrient ratio of 2:96:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pumpkin Puree | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and apple contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both pumpkin puree and apple are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than apple - pumpkin puree has 2.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Pumpkin puree has 68% less sugar than apple - pumpkin puree has 3.3g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Pumpkin puree and apple contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both pumpkin puree and apple are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and apple contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than apple - pumpkin puree has 778ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and apple contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Pumpkin puree and apple contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin, pantothenic acid and folate. Both apple and pumpkin puree contain significant amounts of thiamin and Vitamin B6.
| Apple | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.017 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.054 MG |
| Niacin | 0.091 MG | 0.367 MG |
| Pantothenic acid | 0.061 MG | 0.4 MG |
| Vitamin B6 | 0.041 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 333% more calcium than apple - pumpkin puree has 26mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Pumpkin puree has 10 times more iron than apple - pumpkin puree has 1.4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 93% more potassium than apple - pumpkin puree has 206mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Apple | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 27 UG | 6940 UG |
| lutein + zeaxanthin | 29 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Apple | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.008 G |
| Total | 0.009 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both apple and pumpkin puree contain small amounts of linoleic acid.
| Apple | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.043 G | 0.007 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Apple 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 apple contain more calories in 100 grams?Pumpkin puree and apple contain similar amounts of calories - pumpkin puree has 34 calories in 100g and apple has 52 calories.
Does pumpkin puree or apple have more carbohydrates?
By weight, pumpkin puree and apple contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and apple has 13.8g of carbohydrates.