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.
Detailed nutritional comparison of tangerine and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Tangerine src
Image of Pumpkin Puree src

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 5:90:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tangerine Pumpkin Puree
Protein 5% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tangerine or Pumpkin Puree .

Note: The specific food items compared are: Tangerine (Tangerines, (mandarin oranges), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.