Strawberries vs. Pumpkin Puree
Nutrition comparison of Strawberries and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and pumpkin puree:
- Pumpkin puree has more beta-carotene and alpha-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin and pantothenic acid.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and pumpkin puree contain similar amounts of calories - strawberry has 32 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, strawberries is lighter in protein and similar to pumpkin puree for carbs and fat. Strawberries has a macronutrient ratio of 7:85:8 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 85% | 82% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and pumpkin puree contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 45% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Strawberries and pumpkin puree contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Strawberries and pumpkin puree contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both strawberries and pumpkin puree are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 13 times more Vitamin C than pumpkin puree - strawberry has 58.8mg 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 777 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Strawberries and pumpkin puree contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Strawberries and pumpkin puree contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin and pantothenic acid. Both strawberries and pumpkin puree contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Strawberries | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.024 MG | 0.024 MG |
| Riboflavin | 0.022 MG | 0.054 MG |
| Niacin | 0.386 MG | 0.367 MG |
| Pantothenic acid | 0.125 MG | 0.4 MG |
| Vitamin B6 | 0.047 MG | 0.056 MG |
| Folate | 24 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 63% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 239% more iron than strawberry - strawberry has 0.41mg 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 35% more potassium than strawberry - strawberry has 153mg 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Strawberries | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 7 UG | 6940 UG |
| lutein + zeaxanthin | 26 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Strawberries | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.008 G |
| Total | 0.065 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than pumpkin puree per 100 grams.
| Strawberries | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.09 G | 0.007 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Strawberries 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 strawberries or pumpkin puree contain more calories in 100 grams?Strawberries and pumpkin puree contain similar amounts of calories - strawberry has 32 calories in 100g and pumpkin puree has 34 calories.
Does strawberries or pumpkin puree have more carbohydrates?
By weight, strawberries and pumpkin puree contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.