Asparagus vs. Pumpkin Puree
Nutrition comparison of Asparagus and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and pumpkin puree:
- Both asparagus and pumpkin puree are high in dietary fiber and potassium.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron.
- Pumpkin puree has more beta-carotene and alpha-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and pumpkin puree contain similar amounts of calories - asparagus has 20 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, asparagus is much heavier in protein, much lighter in carbs and similar to pumpkin puree for fat. Asparagus has a macronutrient ratio of 34:61:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Pumpkin Puree | |
|---|---|---|
| Protein | 34% | 11% |
| Carbohydrates | 61% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and pumpkin puree contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both asparagus and pumpkin puree are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Asparagus and pumpkin puree contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Asparagus and pumpkin puree contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both asparagus and pumpkin puree are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Asparagus and pumpkin puree contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 19 times more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Asparagus and pumpkin puree contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Asparagus has 160% more Vitamin K than pumpkin puree - asparagus has 41.6ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both asparagus and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.
| Asparagus | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.143 MG | 0.024 MG |
| Riboflavin | 0.141 MG | 0.054 MG |
| Niacin | 0.978 MG | 0.367 MG |
| Pantothenic acid | 0.274 MG | 0.4 MG |
| Vitamin B6 | 0.091 MG | 0.056 MG |
| Folate | 52 UG | 12 UG |
Minerals
calcium
Asparagus and pumpkin puree contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Asparagus is a great source of iron and it has 54% more iron than pumpkin puree - asparagus has 2.1mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both asparagus and pumpkin puree are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and pumpkin puree has 206mg 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 asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Asparagus | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 449 UG | 6940 UG |
| alpha-carotene | 9 UG | 4795 UG |
| lutein + zeaxanthin | 710 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and pumpkin puree contain small amounts of linoleic acid.
| Asparagus | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.04 G | 0.007 G |
| Total | 0.04 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: Asparagus (Asparagus, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Asparagus 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 asparagus or pumpkin puree contain more calories in 100 grams?Asparagus and pumpkin puree contain similar amounts of calories - asparagus has 20 calories in 100g and pumpkin puree has 34 calories.
Is asparagus or pumpkin puree better for protein?
Asparagus and pumpkin puree contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Does asparagus or pumpkin puree have more carbohydrates?
By weight, asparagus and pumpkin puree contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does asparagus or pumpkin puree contain more potassium?
Both asparagus and pumpkin puree are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.