Walnut vs. Pumpkin Puree
Nutrition comparison of Walnut and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and pumpkin puree:
- Both pumpkin puree and walnut are high in dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and pumpkin puree has 95% less calories than walnut - pumpkin puree has 34 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Walnut has a macronutrient ratio of 9:8:84 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 8% | 82% |
| Fat | 84% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and walnut contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both pumpkin puree and walnut are high in dietary fiber. Walnut has 131% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Pumpkin puree and walnut contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 12 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pumpkin puree has 98% less saturated fat than walnut - pumpkin puree has 0.15g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 223% more Vitamin C than walnut - pumpkin puree has 4.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than walnut - pumpkin puree has 778ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and walnut contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Pumpkin puree and walnut contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both walnut and pumpkin puree contain significant amounts of pantothenic acid.
| Walnut | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.341 MG | 0.024 MG |
| Riboflavin | 0.15 MG | 0.054 MG |
| Niacin | 1.125 MG | 0.367 MG |
| Pantothenic acid | 0.57 MG | 0.4 MG |
| Vitamin B6 | 0.537 MG | 0.056 MG |
| Folate | 98 UG | 12 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 277% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 109% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both pumpkin puree and walnut are high in potassium. Walnut has 114% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 12 UG | 6940 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Walnut | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.008 G |
| Total | 9.08 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pumpkin puree per 100 grams.
| Walnut | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.007 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Pumpkin Puree (Pumpkin, canned, without salt) .
Walnut 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 pumpkin puree or walnut contain more calories in 100 grams?Walnut is high in calories and pumpkin puree has 100% less calories than walnut - pumpkin puree has 34 calories in 100g and walnut has 654 calories.
Does pumpkin puree or walnut have more carbohydrates?
By weight, pumpkin puree and walnut contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does pumpkin puree or walnut contain more calcium?
Walnut 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 walnut has 98mg of calcium.
Does pumpkin puree or walnut contain more potassium?
Both pumpkin puree and walnut are high in potassium. Walnut has 110% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and walnut has 441mg of potassium.