Pumpkin Puree vs. Yellow Corn

Nutrition comparison of Pumpkin Puree and Cooked Yellow Corn


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 yellow corn (100g each) below using 2020 USDA and NIH data[1].

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

  • Both pumpkin puree and yellow corn are high in dietary fiber and potassium.
  • Pumpkin puree has 61% less carbohydrates than yellow corn.
  • Pumpkin puree has 65% less calories than yellow corn.
  • Pumpkin puree has more beta-carotene and alpha-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree is an excellent source of Vitamin A.
  • Yellow corn has more thiamin, niacin and Vitamin B6.
Detailed nutritional comparison of pumpkin puree and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Puree src
Image of Yellow Corn src

Here's an infographic summarizing the nutritional differences between pumpkin puree and yellow corn. marks particularly rich nutrients.


Calories and Carbs

calories

Pumpkin puree has 65% less calories than yellow corn - pumpkin puree has 34 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, pumpkin puree is heavier in carbs, lighter in fat and similar to yellow corn for protein. Pumpkin puree has a macronutrient ratio of 11:82:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Puree Yellow Corn
Protein 11% 12%
Carbohydrates 82% 76%
Fat 7% 12%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 61% less carbohydrates than yellow corn - pumpkin puree has 8.1g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both pumpkin puree and yellow corn are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than yellow corn - pumpkin puree has 2.9g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Pumpkin puree and yellow corn contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Yellow corn has 210% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both pumpkin puree and yellow corn are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree and yellow corn contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 58 times more Vitamin A than yellow corn - pumpkin puree has 778ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.

Vitamin E

Pumpkin puree and yellow corn contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Pumpkin puree and yellow corn contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, niacin and Vitamin B6. Both pumpkin puree and yellow corn contain significant amounts of riboflavin, pantothenic acid and folate.

Pumpkin Puree Yellow Corn
Thiamin 0.024 MG 0.093 MG
Riboflavin 0.054 MG 0.057 MG
Niacin 0.367 MG 1.683 MG
Pantothenic acid 0.4 MG 0.792 MG
Vitamin B6 0.056 MG 0.139 MG
Folate 12 UG 23 UG

Minerals

calcium

Pumpkin puree has 767% more calcium than yellow corn - pumpkin puree has 26mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Pumpkin puree has 209% more iron than yellow corn - pumpkin puree has 1.4mg of iron per 100 grams and yellow corn has 0.45mg of iron.

potassium

Both pumpkin puree and yellow corn are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and yellow corn has 218mg 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 yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Pumpkin Puree Yellow Corn
beta-carotene 6940 UG 66 UG
alpha-carotene 4795 UG 23 UG
lutein + zeaxanthin ~ 906 UG

Omega-3 and Omega-6

omega 3s

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

Pumpkin Puree Yellow Corn
alpha linoleic acid 0.008 G 0.018 G
Total 0.008 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than pumpkin puree per 100 grams.

Pumpkin Puree Yellow Corn
linoleic acid 0.007 G 0.586 G
Total 0.007 G 0.586 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 Yellow Corn .

Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does pumpkin puree or yellow corn contain more calories in 100 grams?
Pumpkin puree has 70% less calories than yellow corn - pumpkin puree has 34 calories in 100g and yellow corn has 96 calories.

Does pumpkin puree or yellow corn have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than yellow corn - pumpkin puree has 8.1g of carbs for 100g and yellow corn has 21g of carbohydrates.

Does pumpkin puree or yellow corn contain more potassium?
Both pumpkin puree and yellow corn are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and yellow corn has 218mg of potassium.