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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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) .
Pumpkin Puree g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||