Pumpkin Puree vs. Tomato
Nutrition comparison of Pumpkin Puree and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and tomato:
- Both pumpkin puree and tomato are high in potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than tomato, however, tomato contains more lycopene and lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin and pantothenic acid.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and tomato contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, pumpkin puree is lighter in protein, heavier in carbs and similar to tomato for fat. Pumpkin puree has a macronutrient ratio of 11:82:7 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Tomato | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 82% | 75% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and tomato contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 142% more dietary fiber than tomato - pumpkin puree has 2.9g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Pumpkin puree and tomato contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Pumpkin puree and tomato contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both pumpkin puree and tomato are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 226% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 17 times more Vitamin A than tomato - pumpkin puree has 778ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Pumpkin puree and tomato contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Pumpkin puree and tomato contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin and pantothenic acid. Both pumpkin puree and tomato contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Pumpkin Puree | Tomato | |
|---|---|---|
| Thiamin | 0.024 MG | 0.037 MG |
| Riboflavin | 0.054 MG | 0.019 MG |
| Niacin | 0.367 MG | 0.594 MG |
| Pantothenic acid | 0.4 MG | 0.089 MG |
| Vitamin B6 | 0.056 MG | 0.08 MG |
| Folate | 12 UG | 15 UG |
Minerals
calcium
Pumpkin puree has 160% more calcium than tomato - pumpkin puree has 26mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Pumpkin puree has 415% more iron than tomato - pumpkin puree has 1.4mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both pumpkin puree and tomato are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more lycopene and lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Tomato | |
|---|---|---|
| beta-carotene | 6940 UG | 449 UG |
| alpha-carotene | 4795 UG | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin puree and tomato contain small amounts of alpha linoleic acid (ALA).
| Pumpkin Puree | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| Total | 0.008 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Puree | Tomato | |
|---|---|---|
| linoleic acid | 0.007 G | 0.08 G |
| Total | 0.007 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Pumpkin Puree g
()
|
Daily Values (%) |
Tomato 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 tomato contain more calories in 100 grams?Pumpkin puree and tomato contain similar amounts of calories - pumpkin puree has 34 calories in 100g and tomato has 18 calories.
Does pumpkin puree or tomato have more carbohydrates?
By weight, pumpkin puree and tomato contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does pumpkin puree or tomato contain more potassium?
Both pumpkin puree and tomato are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and tomato has 237mg of potassium.