Boiled Egg vs. Pumpkin Puree
Nutrition comparison of Cooked Boiled Egg and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and pumpkin puree:
- Both pumpkin puree and boiled egg are high in Vitamin A.
- Boiled egg has 6.2 times less carbohydrates than pumpkin puree.
- Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin puree contains more niacin.
- Boiled egg is a great source of Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Pumpkin puree has 21.3 times less saturated fat than boiled egg.
- Pumpkin puree has more beta-carotene and alpha-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and pumpkin puree has 78% less calories than boiled egg - pumpkin puree has 34 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Pumpkin Puree | |
|---|---|---|
| Protein | 34% | 11% |
| Carbohydrates | 3% | 82% |
| Fat | 64% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 6.2 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than boiled egg - pumpkin puree has 2.9g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Pumpkin puree and boiled egg contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 10 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Pumpkin puree has 21.3 times less saturated fat than boiled egg - pumpkin puree has 0.15g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and pumpkin puree has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than boiled egg - pumpkin puree has 4.2mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both pumpkin puree and boiled egg are high in Vitamin A. Pumpkin puree has 422% more Vitamin A than boiled egg - pumpkin puree has 778ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than pumpkin puree - boiled egg has 87iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and boiled egg contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Pumpkin puree and boiled egg contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, pumpkin puree contains more niacin.
| Boiled Egg | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.066 MG | 0.024 MG |
| Riboflavin | 0.513 MG | 0.054 MG |
| Niacin | 0.064 MG | 0.367 MG |
| Pantothenic acid | 1.398 MG | 0.4 MG |
| Vitamin B6 | 0.121 MG | 0.056 MG |
| Folate | 44 UG | 12 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 92% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Pumpkin puree and boiled egg contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 63% more potassium than boiled egg - pumpkin puree has 206mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Boiled Egg | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 11 UG | 6940 UG |
| lutein + zeaxanthin | 353 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than pumpkin puree per 100 grams.
| Boiled Egg | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.008 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than pumpkin puree per 100 grams.
| Boiled Egg | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 1.188 G | 0.007 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.007 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 Boiled Egg or Pumpkin Puree .
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and pumpkin puree has 80% less calories than boiled egg - pumpkin puree has 34 calories in 100g and boiled egg has 155 calories.
Is pumpkin puree or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 10 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Does pumpkin puree or boiled egg have more carbohydrates?
By weight, boiled egg has 6.2 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates.