Dates vs. Pumpkin Puree
Nutrition comparison of Dates and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pumpkin puree:
- Both dates and pumpkin puree are high in dietary fiber and potassium.
- Date has more thiamin, niacin and Vitamin B6.
- Date is an excellent source of calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than date, however, date contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Dates (Dates, medjool) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and pumpkin puree has 88% less calories than date - date has 277 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Dates has a macronutrient ratio of 2:98:0 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pumpkin Puree | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 98% | 82% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pumpkin puree has 89% less carbohydrates than date - date has 75g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both dates and pumpkin puree are high in dietary fiber. Date has 131% more dietary fiber than pumpkin puree - date has 6.7g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Date is high in sugar and pumpkin puree has 95% less sugar than date - date has 66.5g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Dates and pumpkin puree contain similar amounts of protein - date has 1.8g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and dates are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than date - pumpkin puree has 4.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 110 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than date - pumpkin puree has 1.1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pumpkin puree contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin and Vitamin B6. Both dates and pumpkin puree contain significant amounts of riboflavin, pantothenic acid and folate.
| Dates | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.05 MG | 0.024 MG |
| Riboflavin | 0.06 MG | 0.054 MG |
| Niacin | 1.61 MG | 0.367 MG |
| Pantothenic acid | 0.805 MG | 0.4 MG |
| Vitamin B6 | 0.249 MG | 0.056 MG |
| Folate | 15 UG | 12 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 146% more calcium than pumpkin puree - date has 64mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 54% more iron than date - date has 0.9mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both dates and pumpkin puree are high in potassium. Date has 238% more potassium than pumpkin puree - date has 696mg of potassium per 100 grams and pumpkin puree has 206mg 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 date per 100 grams, however, date contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Dates | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 89 UG | 6940 UG |
| lutein + zeaxanthin | 23 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
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: Dates (Dates, medjool) and Pumpkin Puree (Pumpkin, canned, without salt) .
Dates 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 dates or pumpkin puree contain more calories in 100 grams?Date is high in calories and pumpkin puree has 90% less calories than date - date has 277 calories in 100g and pumpkin puree has 34 calories.
Does dates or pumpkin puree have more carbohydrates?
By weight, date is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does dates or pumpkin puree contain more calcium?
Date is a rich source of calcium and it has 150% more calcium than pumpkin puree - date has 64mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.
Does dates or pumpkin puree contain more potassium?
Both dates and pumpkin puree are high in potassium. Date has 240% more potassium than pumpkin puree - date has 696mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.