Pumpkin Puree vs. Squash

Nutrition comparison of Pumpkin Puree and Cooked Squash


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin puree versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin puree and squash:

  • Both pumpkin puree and squash are high in Vitamin A, dietary fiber and potassium.
  • Squash has more thiamin, niacin and Vitamin B6, however, pumpkin puree contains more riboflavin.
  • Squash is a great source of Vitamin C and calcium.
Detailed nutritional comparison of pumpkin puree and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Puree src
Image of Squash src

Calories and Carbs

calories

Pumpkin puree and squash contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, pumpkin puree is lighter in carbs, heavier in fat and similar to squash for protein. Pumpkin puree has a macronutrient ratio of 11:82:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Puree Squash
Protein 11% 8%
Carbohydrates 82% 91%
Fat 7% 2%
Alcohol ~ ~

carbohydrates

Pumpkin puree and squash contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Both pumpkin puree and squash are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Pumpkin puree and squash contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Pumpkin puree and squash contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both pumpkin puree and squash are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 260% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.

Vitamin A

Both pumpkin puree and squash are high in Vitamin A. Pumpkin puree has 39% more Vitamin A than squash - pumpkin puree has 778ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.

Vitamin E

Pumpkin puree and squash contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Pumpkin puree and squash contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

Squash has more thiamin, niacin and Vitamin B6, however, pumpkin puree contains more riboflavin. Both pumpkin puree and squash contain significant amounts of pantothenic acid and folate.

Pumpkin Puree Squash
Thiamin 0.024 MG 0.072 MG
Riboflavin 0.054 MG 0.017 MG
Niacin 0.367 MG 0.969 MG
Pantothenic acid 0.4 MG 0.359 MG
Vitamin B6 0.056 MG 0.124 MG
Folate 12 UG 19 UG

Minerals

calcium

Squash is a great source of calcium and it has 58% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Pumpkin puree has 132% more iron than squash - pumpkin puree has 1.4mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both pumpkin puree and squash are high in potassium. Squash has 38% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and squash has 284mg 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, both pumpkin puree and squash contain significant amounts of beta-carotene.

Pumpkin Puree Squash
beta-carotene 6940 UG 4570 UG
alpha-carotene 4795 UG 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Pumpkin Puree Squash
alpha linoleic acid 0.008 G 0.024 G
Total 0.008 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, both pumpkin puree and squash contain small amounts of linoleic acid.

Pumpkin Puree Squash
linoleic acid 0.007 G 0.014 G
Total 0.007 G 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .

Pumpkin Puree g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pumpkin puree or squash contain more calories in 100 grams?
Pumpkin puree and squash contain similar amounts of calories - pumpkin puree has 34 calories in 100g and squash has 40 calories.

Does pumpkin puree or squash have more carbohydrates?
By weight, pumpkin puree and squash contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and squash has 10.5g of carbohydrates.

Does pumpkin puree or squash contain more potassium?
Both pumpkin puree and squash are high in potassium. Squash has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and squash has 284mg of potassium.