Vanilla Ice Cream vs. Pumpkin Puree
Nutrition comparison of Vanilla Ice Cream and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla ice cream
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla ice cream and pumpkin puree:
- Both vanilla ice cream and pumpkin puree are high in Vitamin A.
- Pumpkin puree has 66% less carbohydrates than vanilla ice cream.
- Pumpkin puree is a great source of dietary fiber.
- Vanilla ice cream has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate.
- Vanilla ice cream is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Ice Cream (Ice creams, vanilla) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and pumpkin puree has 84% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, vanilla ice cream is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Vanilla ice cream has a macronutrient ratio of 7:46:48 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Ice Cream | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 46% | 82% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 66% less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g 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 314% more dietary fiber than vanilla ice cream - vanilla ice cream has 0.7g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Vanilla ice cream is high in sugar and pumpkin puree has 84% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Vanilla ice cream has 218% more protein than pumpkin puree - vanilla ice cream has 3.5g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and pumpkin puree has 98% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
cholesterol
Pumpkin puree has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 600% more Vitamin C than vanilla ice cream - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Both vanilla ice cream and pumpkin puree are high in Vitamin A. Pumpkin puree has 559% more Vitamin A than vanilla ice cream - vanilla ice cream has 118ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin D
Vanilla ice cream has more Vitamin D than pumpkin puree - vanilla ice cream has 8iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Vanilla ice cream and pumpkin puree contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Vanilla ice cream and pumpkin puree contain similar amounts of Vitamin K - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Vanilla ice cream has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate. Both vanilla ice cream and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Vanilla Ice Cream | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.041 MG | 0.024 MG |
| Riboflavin | 0.24 MG | 0.054 MG |
| Niacin | 0.116 MG | 0.367 MG |
| Pantothenic acid | 0.581 MG | 0.4 MG |
| Vitamin B6 | 0.048 MG | 0.056 MG |
| Folate | 5 UG | 12 UG |
| Vitamin B12 | 0.39 UG | ~ |
Minerals
calcium
Vanilla ice cream is an excellent source of calcium and it has 392% more calcium than pumpkin puree - vanilla ice cream has 128mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 14 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Vanilla ice cream and pumpkin puree contain similar amounts of potassium - vanilla ice cream has 199mg 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,
| Vanilla Ice Cream | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 19 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla ice cream has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Vanilla Ice Cream | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.008 G |
| EPA | 0.003 G | ~ |
| Total | 0.178 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, vanilla ice cream has more linoleic acid than pumpkin puree per 100 grams.
| Vanilla Ice Cream | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.275 G | 0.007 G |
| Total | 0.275 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: Vanilla Ice Cream (Ice creams, vanilla) and Pumpkin Puree (Pumpkin, canned, without salt) .
Vanilla Ice Cream 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 vanilla ice cream or pumpkin puree contain more calories in 100 grams?Vanilla ice cream is high in calories and pumpkin puree has 80% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and pumpkin puree has 34 calories.
Does vanilla ice cream or pumpkin puree have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does vanilla ice cream or pumpkin puree contain more calcium?
Vanilla ice cream is a rich source of calcium and it has 390% more calcium than pumpkin puree - vanilla ice cream has 128mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.