Figs vs. Pumpkin Puree
Nutrition comparison of Figs and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and pumpkin puree:
- Both pumpkin puree and figs are high in dietary fiber and potassium.
- Fig has more thiamin and Vitamin B6.
- Pumpkin puree has 3.9 times less sugar than fig.
- Pumpkin puree has 54% less calories than fig.
- Pumpkin puree has 58% less carbohydrates than fig.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Figs (Figs, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 54% less calories than fig - pumpkin puree has 34 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Figs has a macronutrient ratio of 4:93:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 93% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 58% less carbohydrates than fig - pumpkin puree has 8.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both pumpkin puree and figs are high in dietary fiber. is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Pumpkin puree has 3.9 times less sugar than fig - pumpkin puree has 3.3g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Pumpkin puree and figs contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both pumpkin puree and figs are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and figs contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 110 times more Vitamin A than fig - pumpkin puree has 778ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Pumpkin puree and figs contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Pumpkin puree and figs contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin and Vitamin B6. Both figs and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Figs | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.06 MG | 0.024 MG |
| Riboflavin | 0.05 MG | 0.054 MG |
| Niacin | 0.4 MG | 0.367 MG |
| Pantothenic acid | 0.3 MG | 0.4 MG |
| Vitamin B6 | 0.113 MG | 0.056 MG |
| Folate | 6 UG | 12 UG |
Minerals
calcium
Fig has 35% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Pumpkin puree has 276% more iron than fig - pumpkin puree has 1.4mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both pumpkin puree and figs are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and fig has 232mg 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,
| Figs | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 85 UG | 6940 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than pumpkin puree per 100 grams.
| Figs | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.144 G | 0.007 G |
| Total | 0.144 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: Figs (Figs, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Figs 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 figs contain more calories in 100 grams?Pumpkin puree has 50% less calories than fig - pumpkin puree has 34 calories in 100g and fig has 74 calories.
Does pumpkin puree or figs have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than fig - pumpkin puree has 8.1g of carbs for 100g and fig has 19.2g of carbohydrates.
Does pumpkin puree or figs contain more potassium?
Both pumpkin puree and figs are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and fig has 232mg of potassium.