White Bread vs. Pumpkin Puree
Nutrition comparison of White Bread and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pumpkin puree:
- Both white bread and pumpkin puree are high in dietary fiber.
- Pumpkin puree has more beta-carotene and alpha-carotene than white bread, however, white bread contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and pumpkin puree has 86% less calories than white bread - white bread has 238 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. White bread has a macronutrient ratio of 18:74:8 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pumpkin Puree | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 82% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pumpkin puree has 82% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both white bread and pumpkin puree are high in dietary fiber. White bread has 217% more dietary fiber than pumpkin puree - white bread has 9.2g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
White bread and pumpkin puree contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
White bread is a great source of protein and it has 869% more protein than pumpkin puree - white bread has 10.7g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both white bread and pumpkin puree are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
trans fat
Both white bread and pumpkin puree are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than white bread - pumpkin puree has 4.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than white bread - pumpkin puree has 778ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and pumpkin puree contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
White bread and pumpkin puree contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.51 MG | 0.024 MG |
| Riboflavin | 0.255 MG | 0.054 MG |
| Niacin | 4.455 MG | 0.367 MG |
| Pantothenic acid | 0.455 MG | 0.4 MG |
| Vitamin B6 | 0.08 MG | 0.056 MG |
| Folate | 127 UG | 12 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 25 times more calcium than pumpkin puree - white bread has 684mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
White bread is an excellent source of iron and it has 252% more iron than pumpkin puree - white bread has 4.9mg 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 62% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| White Bread | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 2 UG | 6940 UG |
| lutein + zeaxanthin | 25 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| White Bread | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.008 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than pumpkin puree per 100 grams.
| White Bread | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.007 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Pumpkin Puree (Pumpkin, canned, without salt) .
White Bread 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 white bread or pumpkin puree contain more calories in 100 grams?White bread is high in calories and pumpkin puree has 90% less calories than white bread - white bread has 238 calories in 100g and pumpkin puree has 34 calories.
Does white bread or pumpkin puree have more carbohydrates?
By weight, white bread is high in carbohydrates and pumpkin puree has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does white bread or pumpkin puree contain more calcium?
White bread is a rich source of calcium and it has 25 times more calcium than pumpkin puree - white bread has 684mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.
Does white bread or pumpkin puree contain more iron?
White bread is an abundant source of iron and it has 250% more iron than pumpkin puree - white bread has 4.9mg of iron in 100 grams and pumpkin puree has 1.4mg of iron.