Cauliflower vs. Pumpkin Puree
Nutrition comparison of Cauliflower and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and pumpkin puree:
- Both pumpkin puree and cauliflower are high in potassium.
- Cauliflower has more thiamin, Vitamin B6 and folate.
- Cauliflower is an excellent source of Vitamin C.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and cauliflower contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Pumpkin Puree | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 66% | 82% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and cauliflower contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 45% more dietary fiber than cauliflower - pumpkin puree has 2.9g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Pumpkin puree and cauliflower contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Pumpkin puree and cauliflower contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both pumpkin puree and cauliflower are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 10 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - pumpkin puree has 778ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Pumpkin puree and cauliflower contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Pumpkin puree and cauliflower contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, Vitamin B6 and folate. Both cauliflower and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cauliflower | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.05 MG | 0.024 MG |
| Riboflavin | 0.06 MG | 0.054 MG |
| Niacin | 0.507 MG | 0.367 MG |
| Pantothenic acid | 0.667 MG | 0.4 MG |
| Vitamin B6 | 0.184 MG | 0.056 MG |
| Folate | 57 UG | 12 UG |
Minerals
calcium
Pumpkin puree and cauliflower contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Pumpkin puree has 231% more iron than cauliflower - pumpkin puree has 1.4mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both pumpkin puree and cauliflower are high in potassium. Cauliflower has 45% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and cauliflower has 299mg 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,
| Cauliflower | Pumpkin Puree | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | ~ |
| beta-carotene | ~ | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.008 G |
| Total | 0.015 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and pumpkin puree contain small amounts of linoleic acid.
| Cauliflower | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.007 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cauliflower 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 cauliflower contain more calories in 100 grams?Pumpkin puree and cauliflower contain similar amounts of calories - pumpkin puree has 34 calories in 100g and cauliflower has 25 calories.
Does pumpkin puree or cauliflower have more carbohydrates?
By weight, pumpkin puree and cauliflower contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does pumpkin puree or cauliflower contain more potassium?
Both pumpkin puree and cauliflower are high in potassium. Cauliflower has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and cauliflower has 299mg of potassium.