Tangerine vs. Pumpkin Puree
Nutrition comparison of Tangerine and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and pumpkin puree:
- Pumpkin puree has 69% less sugar than tangerine.
- Pumpkin puree has more beta-carotene and alpha-carotene than tangerine, however, tangerine contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Tangerine has more thiamin.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and tangerine contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, tangerine is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Tangerine has a macronutrient ratio of 6:90:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 90% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and tangerine contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 61% more dietary fiber than tangerine - pumpkin puree has 2.9g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Pumpkin puree has 69% less sugar than tangerine - pumpkin puree has 3.3g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Pumpkin puree and tangerine contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both pumpkin puree and tangerine are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 536% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 21 times more Vitamin A than tangerine - pumpkin puree has 778ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Pumpkin puree and tangerine contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than tangerine - pumpkin puree has 16ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Tangerine has more thiamin. Both tangerine and pumpkin puree contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tangerine | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.058 MG | 0.024 MG |
| Riboflavin | 0.036 MG | 0.054 MG |
| Niacin | 0.376 MG | 0.367 MG |
| Pantothenic acid | 0.216 MG | 0.4 MG |
| Vitamin B6 | 0.078 MG | 0.056 MG |
| Folate | 16 UG | 12 UG |
Minerals
calcium
Tangerine has 42% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Pumpkin puree has 827% more iron than tangerine - pumpkin puree has 1.4mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 24% more potassium than tangerine - pumpkin puree has 206mg of potassium per 100 grams and tangerine has 166mg 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 tangerine per 100 grams, however, tangerine contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Tangerine | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 155 UG | 6940 UG |
| alpha-carotene | 101 UG | 4795 UG |
| lutein + zeaxanthin | 138 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tangerine has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Tangerine | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.008 G |
| Total | 0.018 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and pumpkin puree contain small amounts of linoleic acid.
| Tangerine | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.048 G | 0.007 G |
| Total | 0.048 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: Tangerine (Tangerines, (mandarin oranges), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Tangerine 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 pumpkin puree or tangerine contain more calories in 100 grams?Pumpkin puree and tangerine contain similar amounts of calories - pumpkin puree has 34 calories in 100g and tangerine has 53 calories.
Does pumpkin puree or tangerine have more carbohydrates?
By weight, pumpkin puree and tangerine contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and tangerine has 13.3g of carbohydrates.