Cantaloupe vs. Pumpkin Puree
Nutrition comparison of Cantaloupe and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and pumpkin puree:
- Both pumpkin puree and cantaloupe are high in Vitamin A and potassium.
- Cantaloupe is an excellent source of Vitamin C.
- Pumpkin puree has 58% less sugar than cantaloupe.
- Pumpkin puree has more beta-carotene and alpha-carotene than cantaloupe, however, cantaloupe contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin and pantothenic acid.
- Pumpkin puree is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and cantaloupe contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and cantaloupe has 34 calories.
For macronutrient ratios, cantaloupe is heavier in carbs and similar to pumpkin puree for protein and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 87% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and cantaloupe contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and cantaloupe has 8.2g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 222% more dietary fiber than cantaloupe - pumpkin puree has 2.9g of dietary fiber per 100 grams and cantaloupe has 0.9g of dietary fiber.
sugar
Pumpkin puree has 58% less sugar than cantaloupe - pumpkin puree has 3.3g of sugar per 100 grams and cantaloupe has 7.9g of sugar.
Protein
protein
Pumpkin puree and cantaloupe contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and cantaloupe has 0.84g of protein.
Fat
saturated fat
Both pumpkin puree and cantaloupe are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and cantaloupe has 0.05g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 774% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cantaloupe has 36.7mg of Vitamin C.
Vitamin A
Both pumpkin puree and cantaloupe are high in Vitamin A. Pumpkin puree has 360% more Vitamin A than cantaloupe - pumpkin puree has 778ug of Vitamin A per 100 grams and cantaloupe has 169ug of Vitamin A.
Vitamin E
Pumpkin puree and cantaloupe contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cantaloupe has 0.05mg of Vitamin E.
Vitamin K
Pumpkin puree and cantaloupe contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cantaloupe has 2.5ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin and pantothenic acid. Both cantaloupe and pumpkin puree contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cantaloupe | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.041 MG | 0.024 MG |
| Riboflavin | 0.019 MG | 0.054 MG |
| Niacin | 0.734 MG | 0.367 MG |
| Pantothenic acid | 0.105 MG | 0.4 MG |
| Vitamin B6 | 0.072 MG | 0.056 MG |
| Folate | 21 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 189% more calcium than cantaloupe - pumpkin puree has 26mg of calcium per 100 grams and cantaloupe has 9mg of calcium.
iron
Pumpkin puree has 562% more iron than cantaloupe - pumpkin puree has 1.4mg of iron per 100 grams and cantaloupe has 0.21mg of iron.
potassium
Both pumpkin puree and cantaloupe are high in potassium. Cantaloupe has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and cantaloupe has 267mg 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 cantaloupe per 100 grams, however, cantaloupe contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Cantaloupe | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 2020 UG | 6940 UG |
| alpha-carotene | 16 UG | 4795 UG |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Cantaloupe | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.008 G |
| Total | 0.046 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and pumpkin puree contain small amounts of linoleic acid.
| Cantaloupe | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.035 G | 0.007 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cantaloupe 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 cantaloupe contain more calories in 100 grams?Pumpkin puree and cantaloupe contain similar amounts of calories - pumpkin puree has 34 calories in 100g and cantaloupe has 34 calories.
Does pumpkin puree or cantaloupe have more carbohydrates?
By weight, pumpkin puree and cantaloupe contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and cantaloupe has 8.2g of carbohydrates.
Does pumpkin puree or cantaloupe contain more potassium?
Both pumpkin puree and cantaloupe are high in potassium. Cantaloupe has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and cantaloupe has 267mg of potassium.