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.
Detailed nutritional comparison of cantaloupe 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: Cantaloupe (Melons, cantaloupe, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Pumpkin Puree src

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 9:87:5 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 5% 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 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 Cantaloupe or Pumpkin Puree .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.