Egg vs. Pumpkin Puree
Nutrition comparison of Egg and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pumpkin puree:
- Both pumpkin puree and egg are high in Vitamin A.
- Egg has 10.2 times less carbohydrates than pumpkin puree.
- Egg has more lutein + zeaxanthin than pumpkin puree, however, pumpkin puree contains more beta-carotene and alpha-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin puree contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of protein.
- Pumpkin puree has 20.4 times less saturated fat than egg.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and pumpkin puree has 76% less calories than egg - pumpkin puree has 34 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Egg has a macronutrient ratio of 36:2:62 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pumpkin Puree | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | 2% | 82% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 10.2 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than egg - pumpkin puree has 2.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Pumpkin puree and egg contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 10 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pumpkin puree has 20.4 times less saturated fat than egg - pumpkin puree has 0.15g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pumpkin puree are low in trans fat - egg has 0.04g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pumpkin puree has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than egg - pumpkin puree has 4.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both pumpkin puree and egg are high in Vitamin A. Pumpkin puree has 386% more Vitamin A than egg - pumpkin puree has 778ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pumpkin puree - egg has 82iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and egg contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Pumpkin puree and egg contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin puree contains more niacin. Both egg and pumpkin puree contain significant amounts of thiamin.
| Egg | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.04 MG | 0.024 MG |
| Riboflavin | 0.457 MG | 0.054 MG |
| Niacin | 0.075 MG | 0.367 MG |
| Pantothenic acid | 1.533 MG | 0.4 MG |
| Vitamin B6 | 0.17 MG | 0.056 MG |
| Folate | 47 UG | 12 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 115% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pumpkin puree and egg contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 49% more potassium than egg - pumpkin puree has 206mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than pumpkin puree per 100 grams, however, pumpkin puree contains more beta-carotene and alpha-carotene than egg per 100 grams.
| Egg | Pumpkin Puree | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than pumpkin puree per 100 grams.
| Egg | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.008 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than pumpkin puree per 100 grams.
| Egg | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.007 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and pumpkin puree has 80% less calories than egg - pumpkin puree has 34 calories in 100g and egg has 143 calories.
Is pumpkin puree or egg better for protein?
Egg is a fantastic source of protein and it has 10 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and egg has 12.6g of protein.
Does pumpkin puree or egg have more carbohydrates?
By weight, egg has 10.2 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and egg has 0.72g of carbohydrates.