Wheat Flour vs. Pumpkin Puree
Nutrition comparison of Wheat Flour and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and pumpkin puree:
- Both pumpkin puree and wheat flour are high in dietary fiber.
- Pumpkin puree has more beta-carotene and alpha-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Wheat flour has more thiamin, riboflavin, niacin and folate.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and pumpkin puree has 91% less calories than wheat flour - pumpkin puree has 34 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is similar to pumpkin puree for protein, carbs and fat. Wheat flour has a macronutrient ratio of 14:82:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and pumpkin puree has 89% less carbohydrates than wheat flour - pumpkin puree has 8.1g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both pumpkin puree and wheat flour are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than wheat flour - pumpkin puree has 2.9g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Pumpkin puree and wheat flour contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 989% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both pumpkin puree and wheat flour are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than wheat flour - pumpkin puree has 4.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - pumpkin puree has 778ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Pumpkin puree and wheat flour contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Pumpkin puree and wheat flour contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate. Both wheat flour and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.
| Wheat Flour | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.812 MG | 0.024 MG |
| Riboflavin | 0.512 MG | 0.054 MG |
| Niacin | 7.554 MG | 0.367 MG |
| Pantothenic acid | 0.438 MG | 0.4 MG |
| Vitamin B6 | 0.037 MG | 0.056 MG |
| Folate | 183 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 73% more calcium than wheat flour - pumpkin puree has 26mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 217% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 106% more potassium than wheat flour - pumpkin puree has 206mg of potassium per 100 grams and wheat flour has 100mg 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 beta-carotene and alpha-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Wheat Flour | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1 UG | 6940 UG |
| lutein + zeaxanthin | 79 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Wheat Flour | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.008 G |
| Total | 0.043 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than pumpkin puree per 100 grams.
| Wheat Flour | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.685 G | 0.007 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Pumpkin Puree (Pumpkin, canned, without salt) .
Wheat Flour 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 wheat flour contain more calories in 100 grams?Wheat flour is high in calories and pumpkin puree has 90% less calories than wheat flour - pumpkin puree has 34 calories in 100g and wheat flour has 361 calories.
Does pumpkin puree or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than wheat flour - pumpkin puree has 8.1g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does pumpkin puree or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 220% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and wheat flour has 4.4mg of iron.