Nectarine vs. Pumpkin Puree
Nutrition comparison of Nectarine and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and pumpkin puree:
- Both pumpkin puree and nectarine are high in potassium.
- Pumpkin puree has 58% less sugar than nectarine.
- Pumpkin puree has more beta-carotene and alpha-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin and folate, however, nectarine contains more niacin.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and nectarine contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is similar to pumpkin puree for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:85:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 85% | 82% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and nectarine contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 71% more dietary fiber than nectarine - pumpkin puree has 2.9g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Pumpkin puree has 58% less sugar than nectarine - pumpkin puree has 3.3g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Pumpkin puree and nectarine contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and nectarine are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and nectarine contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 44 times more Vitamin A than nectarine - pumpkin puree has 778ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Pumpkin puree and nectarine contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Pumpkin puree and nectarine contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin and folate, however, nectarine contains more niacin. Both nectarine and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Nectarine | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.034 MG | 0.024 MG |
| Riboflavin | 0.027 MG | 0.054 MG |
| Niacin | 1.125 MG | 0.367 MG |
| Pantothenic acid | 0.185 MG | 0.4 MG |
| Vitamin B6 | 0.025 MG | 0.056 MG |
| Folate | 5 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 333% more calcium than nectarine - pumpkin puree has 26mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Pumpkin puree has 396% more iron than nectarine - pumpkin puree has 1.4mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both pumpkin puree and nectarine are high in potassium. Pumpkin puree is very similar to nectarine for potassium - pumpkin puree has 206mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Nectarine | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 150 UG | 6940 UG |
| lutein + zeaxanthin | 130 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.008 G |
| Total | 0.002 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than pumpkin puree per 100 grams.
| Nectarine | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.111 G | 0.007 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Nectarine 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 nectarine contain more calories in 100 grams?Pumpkin puree and nectarine contain similar amounts of calories - pumpkin puree has 34 calories in 100g and nectarine has 44 calories.
Does pumpkin puree or nectarine have more carbohydrates?
By weight, pumpkin puree and nectarine contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and nectarine has 10.6g of carbohydrates.
Does pumpkin puree or nectarine contain more potassium?
Both pumpkin puree and nectarine are high in potassium. Pumpkin puree is very similar to nectarine for potassium - pumpkin puree has 206mg of potassium in 100 grams and nectarine has 201mg of potassium.