Mushroom vs. Pumpkin Puree
Nutrition comparison of Mushroom and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and pumpkin puree:
- Both pumpkin puree and mushroom are high in potassium.
- Mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and mushroom contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and similar to pumpkin puree for fat. Mushroom has a macronutrient ratio of 44:47:10 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Pumpkin Puree | |
|---|---|---|
| Protein | 44% | 11% |
| Carbohydrates | 47% | 82% |
| Fat | 10% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and mushroom contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 190% more dietary fiber than mushroom - pumpkin puree has 2.9g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Pumpkin puree and mushroom contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 181% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both pumpkin puree and mushroom are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and mushroom contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than mushroom - pumpkin puree has 778ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than pumpkin puree - mushroom has 7iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and mushroom contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than mushroom - pumpkin puree has 16ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both mushroom and pumpkin puree contain significant amounts of Vitamin B6 and folate.
| Mushroom | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.081 MG | 0.024 MG |
| Riboflavin | 0.402 MG | 0.054 MG |
| Niacin | 3.607 MG | 0.367 MG |
| Pantothenic acid | 1.497 MG | 0.4 MG |
| Vitamin B6 | 0.104 MG | 0.056 MG |
| Folate | 17 UG | 12 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Pumpkin puree has 767% more calcium than mushroom - pumpkin puree has 26mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Pumpkin puree has 178% more iron than mushroom - pumpkin puree has 1.4mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both pumpkin puree and mushroom are high in potassium. Mushroom has 54% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than pumpkin puree per 100 grams.
| Mushroom | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.16 G | 0.007 G |
| Total | 0.16 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 Mushroom or Pumpkin Puree .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Mushroom g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or mushroom contain more calories in 100 grams?Pumpkin puree and mushroom contain similar amounts of calories - pumpkin puree has 34 calories in 100g and mushroom has 22 calories.
Is pumpkin puree or mushroom better for protein?
Mushroom has 180% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and mushroom has 3.1g of protein.
Does pumpkin puree or mushroom have more carbohydrates?
By weight, pumpkin puree and mushroom contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does pumpkin puree or mushroom contain more potassium?
Both pumpkin puree and mushroom are high in potassium. Mushroom has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and mushroom has 318mg of potassium.