Grapes vs. Pumpkin Puree
Nutrition comparison of Grapes and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and pumpkin puree:
- Grape has more thiamin, however, pumpkin puree contains more niacin, pantothenic acid and folate.
- Pumpkin puree has 3.6 times less sugar than grape.
- Pumpkin puree has 51% less calories than grape.
- Pumpkin puree has 55% less carbohydrates than grape.
- Pumpkin puree has more beta-carotene and alpha-carotene than grape, however, grape contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 51% less calories than grape - pumpkin puree has 34 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Grapes has a macronutrient ratio of 4:95:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 55% less carbohydrates than grape - pumpkin puree has 8.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 222% more dietary fiber than grape - pumpkin puree has 2.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Pumpkin puree has 3.6 times less sugar than grape - pumpkin puree has 3.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Pumpkin puree and grapes contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both pumpkin puree and grapes are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and grapes contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than grape - pumpkin puree has 778ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and grapes contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Pumpkin puree and grapes contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, however, pumpkin puree contains more niacin, pantothenic acid and folate. Both grapes and pumpkin puree contain significant amounts of riboflavin and Vitamin B6.
| Grapes | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.069 MG | 0.024 MG |
| Riboflavin | 0.07 MG | 0.054 MG |
| Niacin | 0.188 MG | 0.367 MG |
| Pantothenic acid | 0.05 MG | 0.4 MG |
| Vitamin B6 | 0.086 MG | 0.056 MG |
| Folate | 2 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 160% more calcium than grape - pumpkin puree has 26mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Pumpkin puree has 286% more iron than grape - pumpkin puree has 1.4mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Pumpkin puree and grapes contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and grape has 191mg 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 grape per 100 grams, however, grape contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Grapes | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 39 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and pumpkin puree contain small amounts of linoleic acid.
| Grapes | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.037 G | 0.007 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Grapes 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 grapes contain more calories in 100 grams?Pumpkin puree has 50% less calories than grape - pumpkin puree has 34 calories in 100g and grape has 69 calories.
Does pumpkin puree or grapes have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than grape - pumpkin puree has 8.1g of carbs for 100g and grape has 18.1g of carbohydrates.