Raspberries vs. Pumpkin Puree
Nutrition comparison of Raspberries and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and pumpkin puree:
- Both raspberries and pumpkin puree are high in dietary fiber.
- Pumpkin puree has more beta-carotene and alpha-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and pumpkin puree contain similar amounts of calories - raspberry has 52 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, raspberries is similar to pumpkin puree for protein, carbs and fat. Raspberries has a macronutrient ratio of 8:82:10 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Pumpkin Puree | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 82% | 82% |
| Fat | 10% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and pumpkin puree contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both raspberries and pumpkin puree are high in dietary fiber. Raspberry has 124% more dietary fiber than pumpkin puree - raspberry has 6.5g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Raspberries and pumpkin puree contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Raspberries and pumpkin puree contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both raspberries and pumpkin puree are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 524% more Vitamin C than pumpkin puree - raspberry has 26.2mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 388 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Raspberries and pumpkin puree contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Raspberries and pumpkin puree contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Both raspberries and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raspberries | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.032 MG | 0.024 MG |
| Riboflavin | 0.038 MG | 0.054 MG |
| Niacin | 0.598 MG | 0.367 MG |
| Pantothenic acid | 0.329 MG | 0.4 MG |
| Vitamin B6 | 0.055 MG | 0.056 MG |
| Folate | 21 UG | 12 UG |
Minerals
calcium
Raspberries and pumpkin puree contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 101% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 36% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and pumpkin puree has 206mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Raspberries | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 12 UG | 6940 UG |
| alpha-carotene | 16 UG | 4795 UG |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Raspberries | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.008 G |
| Total | 0.126 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than pumpkin puree per 100 grams.
| Raspberries | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.249 G | 0.007 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Raspberries 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 raspberries or pumpkin puree contain more calories in 100 grams?Raspberries and pumpkin puree contain similar amounts of calories - raspberry has 52 calories in 100g and pumpkin puree has 34 calories.
Does raspberries or pumpkin puree have more carbohydrates?
By weight, raspberries and pumpkin puree contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.