Pumpkin Puree vs. Russet Potato
Nutrition comparison of Pumpkin Puree and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and russet potato:
- Both pumpkin puree and russet potato are high in potassium.
- Pumpkin puree has 55% less carbohydrates than russet potato.
- Pumpkin puree has 57% less calories than russet potato.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
- Russet potato has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 57% less calories than russet potato - pumpkin puree has 34 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, pumpkin puree is lighter in carbs, heavier in fat and similar to russet potato for protein. Pumpkin puree has a macronutrient ratio of 11:82:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 55% less carbohydrates than russet potato - pumpkin puree has 8.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 123% more dietary fiber than russet potato - pumpkin puree has 2.9g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Pumpkin puree and russet potato contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Pumpkin puree and russet potato contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both pumpkin puree and russet potato are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and russet potato contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than russet potato - pumpkin puree has 778ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Pumpkin puree and russet potato contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Pumpkin puree and russet potato contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6. Both pumpkin puree and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Pumpkin Puree | Russet Potato | |
|---|---|---|
| Thiamin | 0.024 MG | 0.082 MG |
| Riboflavin | 0.054 MG | 0.033 MG |
| Niacin | 0.367 MG | 1.035 MG |
| Pantothenic acid | 0.4 MG | 0.301 MG |
| Vitamin B6 | 0.056 MG | 0.345 MG |
| Folate | 12 UG | 14 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than russet potato - pumpkin puree has 26mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Pumpkin puree has 62% more iron than russet potato - pumpkin puree has 1.4mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both pumpkin puree and russet potato are high in potassium. Russet potato has 102% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 6940 UG | ~ |
| alpha-carotene | 4795 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin puree and russet potato contain small amounts of alpha linoleic acid (ALA).
| Pumpkin Puree | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and russet potato contain small amounts of linoleic acid.
| Pumpkin Puree | Russet Potato | |
|---|---|---|
| linoleic acid | 0.007 G | 0.032 G |
| Total | 0.007 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pumpkin Puree g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Pumpkin puree has 60% less calories than russet potato - pumpkin puree has 34 calories in 100g and russet potato has 79 calories.
Does pumpkin puree or russet potato have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than russet potato - pumpkin puree has 8.1g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does pumpkin puree or russet potato contain more potassium?
Both pumpkin puree and russet potato are high in potassium. Russet potato has 100% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and russet potato has 417mg of potassium.