Pumpkin Puree vs. Tomato Sauce
Nutrition comparison of Pumpkin Puree and Tomato Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and tomato sauce:
- Both pumpkin puree and tomato sauce are high in potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than tomato sauce, however, tomato sauce contains more lycopene and lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
- Tomato sauce has more niacin.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and tomato sauce contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, pumpkin puree is lighter in protein, heavier in carbs and similar to tomato sauce for fat. Pumpkin puree has a macronutrient ratio of 11:82:7 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Tomato Sauce | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 82% | 74% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and tomato sauce contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 93% more dietary fiber than tomato sauce - pumpkin puree has 2.9g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Pumpkin puree and tomato sauce contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Pumpkin puree and tomato sauce contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both pumpkin puree and tomato sauce are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 67% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 34 times more Vitamin A than tomato sauce - pumpkin puree has 778ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Pumpkin puree and tomato sauce contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Pumpkin puree and tomato sauce contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more niacin. Both pumpkin puree and tomato sauce contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Puree | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.024 MG | 0.024 MG |
| Riboflavin | 0.054 MG | 0.065 MG |
| Niacin | 0.367 MG | 0.991 MG |
| Pantothenic acid | 0.4 MG | 0.309 MG |
| Vitamin B6 | 0.056 MG | 0.098 MG |
| Folate | 12 UG | 9 UG |
Minerals
calcium
Pumpkin puree has 86% more calcium than tomato sauce - pumpkin puree has 26mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Pumpkin puree has 45% more iron than tomato sauce - pumpkin puree has 1.4mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both pumpkin puree and tomato sauce are high in potassium. Tomato sauce has 44% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and tomato sauce has 297mg 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 sauce per 100 grams, however, tomato sauce contains more lycopene and lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Tomato Sauce | |
|---|---|---|
| beta-carotene | 6940 UG | 259 UG |
| alpha-carotene | 4795 UG | ~ |
| lycopene | ~ | 13895 UG |
| lutein + zeaxanthin | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin puree and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Pumpkin Puree | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.005 G |
| Total | 0.008 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Puree | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.007 G | 0.115 G |
| Total | 0.007 G | 0.115 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 Sauce (Tomato products, canned, sauce) .
Pumpkin Puree g
()
|
Daily Values (%) |
Tomato Sauce 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 tomato sauce contain more calories in 100 grams?Pumpkin puree and tomato sauce contain similar amounts of calories - pumpkin puree has 34 calories in 100g and tomato sauce has 24 calories.
Does pumpkin puree or tomato sauce have more carbohydrates?
By weight, pumpkin puree and tomato sauce contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.
Does pumpkin puree or tomato sauce contain more potassium?
Both pumpkin puree and tomato sauce are high in potassium. Tomato sauce has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and tomato sauce has 297mg of potassium.