Pumpkin Puree vs. Spirulina
Nutrition comparison of Pumpkin Puree and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and spirulina:
- Both pumpkin puree and spirulina are high in dietary fiber and potassium.
- Pumpkin puree has 17.1 times less saturated fat than spirulina.
- Pumpkin puree has 66% less carbohydrates than spirulina.
- Pumpkin puree is an excellent source of Vitamin A.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and pumpkin puree has 88% less calories than spirulina - pumpkin puree has 34 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pumpkin puree is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Spirulina | |
|---|---|---|
| Protein | 11% | 58% |
| Carbohydrates | 82% | 24% |
| Fat | 7% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 66% less carbohydrates than spirulina - pumpkin puree has 8.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both pumpkin puree and spirulina are high in dietary fiber. Spirulina has 24% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Pumpkin puree and spirulina contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 51 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Pumpkin puree has 17.1 times less saturated fat than spirulina - pumpkin puree has 0.15g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 140% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 25 times more Vitamin A than spirulina - pumpkin puree has 778ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 372% more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Pumpkin puree and spirulina contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pumpkin Puree | Spirulina | |
|---|---|---|
| Thiamin | 0.024 MG | 2.38 MG |
| Riboflavin | 0.054 MG | 3.67 MG |
| Niacin | 0.367 MG | 12.82 MG |
| Pantothenic acid | 0.4 MG | 3.48 MG |
| Vitamin B6 | 0.056 MG | 0.364 MG |
| Folate | 12 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 362% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 19 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both pumpkin puree and spirulina are high in potassium. Spirulina has 562% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and spirulina has 1363mg 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 | Spirulina | |
|---|---|---|
| beta-carotene | 6940 UG | 342 UG |
| alpha-carotene | 4795 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.823 G |
| Total | 0.008 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Puree | Spirulina | |
|---|---|---|
| linoleic acid | 0.007 G | 1.254 G |
| Total | 0.007 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Pumpkin Puree g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and pumpkin puree has 90% less calories than spirulina - pumpkin puree has 34 calories in 100g and spirulina has 290 calories.
Is pumpkin puree or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 51 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Does pumpkin puree or spirulina have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than spirulina - pumpkin puree has 8.1g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does pumpkin puree or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 360% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does pumpkin puree or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 19 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does pumpkin puree or spirulina contain more potassium?
Both pumpkin puree and spirulina are high in potassium. Spirulina has 560% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and spirulina has 1363mg of potassium.