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.
Detailed nutritional comparison of pumpkin puree and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pumpkin Puree src
Image of Spirulina src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Puree or Spirulina .

Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Spirulina (Seaweed, spirulina, dried) .

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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.