Oats vs. Pumpkin Puree
Nutrition comparison of Oats and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pumpkin puree:
- Both pumpkin puree and oats are high in dietary fiber and potassium.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
- Pumpkin puree has 7.3 times less saturated fat than oat.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and pumpkin puree has 91% less calories than oat - pumpkin puree has 34 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Oats has a macronutrient ratio of 17:67:16 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pumpkin Puree | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pumpkin puree has 88% less carbohydrates than oat - pumpkin puree has 8.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both pumpkin puree and oats are high in dietary fiber. Oat has 266% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 14 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Pumpkin puree has 7.3 times less saturated fat than oat - pumpkin puree has 0.15g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than oat - pumpkin puree has 4.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than oat - pumpkin puree has 778ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Pumpkin puree has more Vitamin E than oat - pumpkin puree has 1.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than oat - pumpkin puree has 16ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.763 MG | 0.024 MG |
| Riboflavin | 0.139 MG | 0.054 MG |
| Niacin | 0.961 MG | 0.367 MG |
| Pantothenic acid | 1.349 MG | 0.4 MG |
| Vitamin B6 | 0.119 MG | 0.056 MG |
| Folate | 56 UG | 12 UG |
Minerals
calcium
Oat is a great source of calcium and it has 108% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 240% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both pumpkin puree and oats are high in potassium. Oat has 108% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Oats | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.008 G |
| Total | 0.111 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than pumpkin puree per 100 grams.
| Oats | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 2.424 G | 0.007 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and pumpkin puree has 90% less calories than oat - pumpkin puree has 34 calories in 100g and oat has 389 calories.
Does pumpkin puree or oats have more carbohydrates?
By weight, oat is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than oat - pumpkin puree has 8.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does pumpkin puree or oats contain more iron?
Oat is an abundant source of iron and it has 240% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and oat has 4.7mg of iron.
Does pumpkin puree or oats contain more potassium?
Both pumpkin puree and oats are high in potassium. Oat has 110% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and oat has 429mg of potassium.