Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and pumpkin puree:
Potato starch is high in calories and pumpkin puree has 90% less calories than potato starch - pumpkin puree has 34 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Potato starch has a macronutrient ratio of 0:100:0 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Pumpkin Puree | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 100% | 82% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and pumpkin puree has 90% less carbohydrates than potato starch - pumpkin puree has 8.1g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than potato starch - pumpkin puree has 2.9g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Potato starch has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more protein than potato starch - pumpkin puree has 1.1g of protein per 100 grams and potato starch does not contain significant amounts.
Both pumpkin puree and potato starch are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more Vitamin C than potato starch - pumpkin puree has 4.2mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than potato starch - pumpkin puree has 778ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more Vitamin E than potato starch - pumpkin puree has 1.1mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more Vitamin K than potato starch - pumpkin puree has 16ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Pumpkin Puree | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | ~ | 0.054 MG |
| Niacin | ~ | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | ~ | 12 UG |
Pumpkin puree has more calcium than potato starch - pumpkin puree has 26mg of calcium per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree has more iron than potato starch - pumpkin puree has 1.4mg of iron per 100 grams and potato starch does not contain significant amounts.
Pumpkin puree is a great source of potassium and it has more potassium than potato starch - pumpkin puree has 206mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and Pumpkin Puree (Pumpkin, canned, without salt) .
Potato Starch 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 | |||