Barley vs. Pumpkin Puree
Nutrition comparison of Barley and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and pumpkin puree:
- Both pumpkin puree and barley are high in dietary fiber and potassium.
- Barley has more thiamin, niacin and Vitamin B6.
- Barley is a great source of iron and protein.
- Pumpkin puree has more beta-carotene and alpha-carotene than barley, however, barley contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and pumpkin puree has 90% less calories than barley - pumpkin puree has 34 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is heavier in carbs, lighter in fat and similar to pumpkin puree for protein. Barley has a macronutrient ratio of 11:86:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Pumpkin Puree | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 86% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and pumpkin puree has 90% less carbohydrates than barley - pumpkin puree has 8.1g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both pumpkin puree and barley are high in dietary fiber. Barley has 438% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Pumpkin puree and barley contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 801% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both pumpkin puree and barley are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than barley - pumpkin puree has 4.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than barley - pumpkin puree has 778ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and barley contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and barley contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more thiamin, niacin and Vitamin B6. Both barley and pumpkin puree contain significant amounts of riboflavin, pantothenic acid and folate.
| Barley | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.191 MG | 0.024 MG |
| Riboflavin | 0.114 MG | 0.054 MG |
| Niacin | 4.604 MG | 0.367 MG |
| Pantothenic acid | 0.282 MG | 0.4 MG |
| Vitamin B6 | 0.26 MG | 0.056 MG |
| Folate | 23 UG | 12 UG |
Minerals
calcium
Pumpkin puree and barley contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 80% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both pumpkin puree and barley are high in potassium. Barley has 36% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and barley has 280mg 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 barley per 100 grams, however, barley contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Barley | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 13 UG | 6940 UG |
| lutein + zeaxanthin | 160 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Barley | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.008 G |
| Total | 0.055 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than pumpkin puree per 100 grams.
| Barley | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.505 G | 0.007 G |
| Total | 0.505 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Barley or Pumpkin Puree .
Note: The specific food items compared are: Barley (Barley, pearled, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Barley 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 barley contain more calories in 100 grams?Barley is high in calories and pumpkin puree has 90% less calories than barley - pumpkin puree has 34 calories in 100g and barley has 352 calories.
Does pumpkin puree or barley have more carbohydrates?
By weight, barley is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than barley - pumpkin puree has 8.1g of carbs for 100g and barley has 77.7g of carbohydrates.
Does pumpkin puree or barley contain more potassium?
Both pumpkin puree and barley are high in potassium. Barley has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and barley has 280mg of potassium.