Pumpkin Puree vs. Spinach
Nutrition comparison of Pumpkin Puree and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and spinach:
- Both pumpkin puree and spinach are high in Vitamin A, dietary fiber and potassium.
- Pumpkin puree has more alpha-carotene than spinach, however, spinach contains more lutein + zeaxanthin than pumpkin puree.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and spinach contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and spinach has 23 calories.
| Pumpkin Puree | Spinach | |
|---|---|---|
| Protein | 11% | 40% |
| Carbohydrates | 82% | 49% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and spinach contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both pumpkin puree and spinach are high in dietary fiber. Pumpkin puree has 32% more dietary fiber than spinach - pumpkin puree has 2.9g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Pumpkin puree and spinach contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 160% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both pumpkin puree and spinach are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 569% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Both pumpkin puree and spinach are high in Vitamin A. Pumpkin puree has 66% more Vitamin A than spinach - pumpkin puree has 778ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Pumpkin puree and spinach contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 29 times more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid. Both pumpkin puree and spinach contain significant amounts of niacin.
| Pumpkin Puree | Spinach | |
|---|---|---|
| Thiamin | 0.024 MG | 0.078 MG |
| Riboflavin | 0.054 MG | 0.189 MG |
| Niacin | 0.367 MG | 0.724 MG |
| Pantothenic acid | 0.4 MG | 0.065 MG |
| Vitamin B6 | 0.056 MG | 0.195 MG |
| Folate | 12 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 281% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 95% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both pumpkin puree and spinach are high in potassium. Spinach has 171% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and spinach has 558mg 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 alpha-carotene than spinach per 100 grams, however, spinach contains more lutein + zeaxanthin than pumpkin puree per 100 grams. Both pumpkin puree and spinach contain significant amounts of beta-carotene.
| Pumpkin Puree | Spinach | |
|---|---|---|
| beta-carotene | 6940 UG | 5626 UG |
| alpha-carotene | 4795 UG | ~ |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.138 G |
| Total | 0.008 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and spinach contain small amounts of linoleic acid.
| Pumpkin Puree | Spinach | |
|---|---|---|
| linoleic acid | 0.007 G | 0.026 G |
| Total | 0.007 G | 0.026 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 Spinach (Spinach, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Pumpkin puree and spinach contain similar amounts of calories - pumpkin puree has 34 calories in 100g and spinach has 23 calories.
Is pumpkin puree or spinach better for protein?
Spinach has 160% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and spinach has 2.9g of protein.
Does pumpkin puree or spinach have more carbohydrates?
By weight, pumpkin puree and spinach contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does pumpkin puree or spinach contain more calcium?
Spinach is a rich source of calcium and it has 280% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and spinach has 99mg of calcium.
Does pumpkin puree or spinach contain more potassium?
Both pumpkin puree and spinach are high in potassium. Spinach has 170% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and spinach has 558mg of potassium.