Pumpkin Puree vs. Red Bell Pepper
Nutrition comparison of Pumpkin Puree and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and red bell pepper:
- Both pumpkin puree and red bell pepper are high in Vitamin A, dietary fiber and potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than red bell pepper, however, red bell pepper contains more lutein + zeaxanthin than pumpkin puree.
- Red bell pepper has more thiamin, niacin, Vitamin B6 and folate.
- Red bell pepper is an excellent source of Vitamin C.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and red bell pepper contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, pumpkin puree is similar to red bell pepper for protein, carbs and fat. Pumpkin puree has a macronutrient ratio of 11:82:7 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Red Bell Pepper | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 82% | 79% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and red bell pepper contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both pumpkin puree and red bell pepper are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than red bell pepper - pumpkin puree has 2.9g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Pumpkin puree and red bell pepper contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Pumpkin puree and red bell pepper contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both pumpkin puree and red bell pepper are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 29 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both pumpkin puree and red bell pepper are high in Vitamin A. Pumpkin puree has 396% more Vitamin A than red bell pepper - pumpkin puree has 778ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Pumpkin puree and red bell pepper contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Pumpkin puree and red bell pepper contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, niacin, Vitamin B6 and folate. Both pumpkin puree and red bell pepper contain significant amounts of riboflavin and pantothenic acid.
| Pumpkin Puree | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.024 MG | 0.054 MG |
| Riboflavin | 0.054 MG | 0.085 MG |
| Niacin | 0.367 MG | 0.979 MG |
| Pantothenic acid | 0.4 MG | 0.317 MG |
| Vitamin B6 | 0.056 MG | 0.291 MG |
| Folate | 12 UG | 46 UG |
Minerals
calcium
Pumpkin puree has 271% more calcium than red bell pepper - pumpkin puree has 26mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Pumpkin puree has 223% more iron than red bell pepper - pumpkin puree has 1.4mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both pumpkin puree and red bell pepper are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and red bell pepper has 211mg 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 red bell pepper per 100 grams, however, red bell pepper contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 6940 UG | 1624 UG |
| alpha-carotene | 4795 UG | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.056 G |
| Total | 0.008 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Puree | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.007 G | 0.1 G |
| Total | 0.007 G | 0.1 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: Pumpkin Puree (Pumpkin, canned, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Red Bell Pepper 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% |
|
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 % |
|
5% | Vitamin A | 5% |
|
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 % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| 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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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 red bell pepper contain more calories in 100 grams?Pumpkin puree and red bell pepper contain similar amounts of calories - pumpkin puree has 34 calories in 100g and red bell pepper has 26 calories.
Does pumpkin puree or red bell pepper have more carbohydrates?
By weight, pumpkin puree and red bell pepper contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does pumpkin puree or red bell pepper contain more potassium?
Both pumpkin puree and red bell pepper are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and red bell pepper has 211mg of potassium.