Blueberry vs. Pumpkin Puree
Nutrition comparison of Blueberry and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pumpkin puree:
- Both pumpkin puree and blueberry are high in dietary fiber.
- Pumpkin puree has 67% less sugar than blueberry.
- Pumpkin puree has more beta-carotene and alpha-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more pantothenic acid.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 40% less calories than blueberry - pumpkin puree has 34 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Blueberry has a macronutrient ratio of 5:91:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Pumpkin Puree | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 44% less carbohydrates than blueberry - pumpkin puree has 8.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both pumpkin puree and blueberry are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than blueberry - pumpkin puree has 2.9g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Pumpkin puree has 67% less sugar than blueberry - pumpkin puree has 3.3g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Pumpkin puree and blueberry contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both pumpkin puree and blueberry are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 131% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than blueberry - pumpkin puree has 778ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and blueberry contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Pumpkin puree and blueberry contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Pumpkin puree has more pantothenic acid. Both blueberry and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Blueberry | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.037 MG | 0.024 MG |
| Riboflavin | 0.041 MG | 0.054 MG |
| Niacin | 0.418 MG | 0.367 MG |
| Pantothenic acid | 0.124 MG | 0.4 MG |
| Vitamin B6 | 0.052 MG | 0.056 MG |
| Folate | 6 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 333% more calcium than blueberry - pumpkin puree has 26mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Pumpkin puree has 396% more iron than blueberry - pumpkin puree has 1.4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 168% more potassium than blueberry - pumpkin puree has 206mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Blueberry | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 32 UG | 6940 UG |
| lutein + zeaxanthin | 80 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Blueberry | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.008 G |
| Total | 0.058 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than pumpkin puree per 100 grams.
| Blueberry | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.088 G | 0.007 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Blueberry 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 blueberry contain more calories in 100 grams?Pumpkin puree has 40% less calories than blueberry - pumpkin puree has 34 calories in 100g and blueberry has 57 calories.
Does pumpkin puree or blueberry have more carbohydrates?
By weight, pumpkin puree has 40% fewer carbohydrates than blueberry - pumpkin puree has 8.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.