Watermelon vs. Pumpkin Puree
Nutrition comparison of Watermelon and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and pumpkin puree:
- Pumpkin puree has more beta-carotene and alpha-carotene than watermelon, however, watermelon contains more lycopene than pumpkin puree.
- Pumpkin puree has more riboflavin, niacin and folate.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and pumpkin puree contain similar amounts of calories - watermelon has 30 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Watermelon has a macronutrient ratio of 7:90:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 90% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and pumpkin puree contain similar amounts of carbs - watermelon has 7.6g 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 625% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Watermelon and pumpkin puree contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Watermelon and pumpkin puree contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both watermelon and pumpkin puree are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Watermelon has 93% more Vitamin C than pumpkin puree - watermelon has 8.1mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 26 times more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Watermelon and pumpkin puree contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Watermelon and pumpkin puree contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, niacin and folate. Both watermelon and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Watermelon | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.033 MG | 0.024 MG |
| Riboflavin | 0.021 MG | 0.054 MG |
| Niacin | 0.178 MG | 0.367 MG |
| Pantothenic acid | 0.221 MG | 0.4 MG |
| Vitamin B6 | 0.045 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 271% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 479% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 84% more potassium than watermelon - watermelon has 112mg 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, pumpkin puree has more beta-carotene and alpha-carotene than watermelon per 100 grams, however, watermelon contains more lycopene than pumpkin puree per 100 grams.
| Watermelon | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 303 UG | 6940 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and pumpkin puree contain small amounts of linoleic acid.
| Watermelon | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.05 G | 0.007 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Watermelon 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 watermelon or pumpkin puree contain more calories in 100 grams?Watermelon and pumpkin puree contain similar amounts of calories - watermelon has 30 calories in 100g and pumpkin puree has 34 calories.
Does watermelon or pumpkin puree have more carbohydrates?
By weight, watermelon and pumpkin puree contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.