Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and pumpkin puree:
Pumpkin puree and applesauce contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Pumpkin Puree | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 97% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
Pumpkin puree and applesauce contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Pumpkin puree is a great source of dietary fiber and it has 164% more dietary fiber than applesauce - pumpkin puree has 2.9g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Pumpkin puree has 65% less sugar than applesauce - pumpkin puree has 3.3g of sugar per 100 grams and applesauce has 9.4g of sugar.
Pumpkin puree and applesauce contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and applesauce has 0.17g of protein.
Both pumpkin puree and applesauce are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Pumpkin puree has 320% more Vitamin C than applesauce - pumpkin puree has 4.2mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than applesauce - pumpkin puree has 778ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Pumpkin puree and applesauce contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Pumpkin puree and applesauce contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Pumpkin puree has more niacin, pantothenic acid and folate. Both applesauce and pumpkin puree contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Applesauce | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.026 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.054 MG |
| Niacin | 0.084 MG | 0.367 MG |
| Pantothenic acid | 0.041 MG | 0.4 MG |
| Vitamin B6 | 0.027 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Pumpkin puree has 550% more calcium than applesauce - pumpkin puree has 26mg of calcium per 100 grams and applesauce has 4mg of calcium.
Pumpkin puree has 504% more iron than applesauce - pumpkin puree has 1.4mg of iron per 100 grams and applesauce has 0.23mg of iron.
Pumpkin puree is a great source of potassium and it has 178% more potassium than applesauce - pumpkin puree has 206mg of potassium per 100 grams and applesauce has 74mg of potassium.
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,
| Applesauce | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 13 UG | 6940 UG |
| lutein + zeaxanthin | 18 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
For omega-3 fatty acids, both applesauce and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.008 G |
| Total | 0.003 G | 0.008 G |
Comparing omega-6 fatty acids, both applesauce and pumpkin puree contain small amounts of linoleic acid.
| Applesauce | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.012 G | 0.007 G |
| Total | 0.012 G | 0.007 G |
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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Applesauce 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 | |||