Apricot vs. Pumpkin Puree

Nutrition comparison of Apricot and Pumpkin Puree


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

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

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

  • Both pumpkin puree and apricot are high in potassium.
  • Pumpkin puree has 64% less sugar than apricot.
  • Pumpkin puree has more beta-carotene and alpha-carotene than apricot, however, apricot contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree is a great source of dietary fiber.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of apricot and pumpkin puree 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: Apricot (Apricots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree and apricot contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is similar to pumpkin puree for protein, carbs and fat. Apricot has a macronutrient ratio of 11:83:7 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Pumpkin Puree
Protein 11% 11%
Carbohydrates 83% 82%
Fat 7% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree and apricot contain similar amounts carbs - pumpkin puree has 8.1g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 45% more dietary fiber than apricot - pumpkin puree has 2.9g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Pumpkin puree has 64% less sugar than apricot - pumpkin puree has 3.3g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Pumpkin puree and apricot contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both pumpkin puree and apricot are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Apricot has 138% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 710% more Vitamin A than apricot - pumpkin puree has 778ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Pumpkin puree and apricot contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Pumpkin puree and apricot contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Both apricot and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apricot Pumpkin Puree
Thiamin 0.03 MG 0.024 MG
Riboflavin 0.04 MG 0.054 MG
Niacin 0.6 MG 0.367 MG
Pantothenic acid 0.24 MG 0.4 MG
Vitamin B6 0.054 MG 0.056 MG
Folate 9 UG 12 UG

Minerals

calcium

Pumpkin puree has 100% more calcium than apricot - pumpkin puree has 26mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Pumpkin puree has 256% more iron than apricot - pumpkin puree has 1.4mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both pumpkin puree and apricot are high in potassium. Apricot has 26% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and apricot has 259mg 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 apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Apricot Pumpkin Puree
beta-carotene 1094 UG 6940 UG
alpha-carotene 19 UG 4795 UG
lutein + zeaxanthin 89 UG ~

Omega-3 and Omega-6

omega 6s

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

Apricot Pumpkin Puree
linoleic acid 0.077 G 0.007 G
Total 0.077 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: Apricot (Apricots, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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