Goat Cheese vs. Pumpkin Puree
Nutrition comparison of Goat Cheese and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and pumpkin puree:
- Both pumpkin puree and goat cheese are high in Vitamin A.
- Goat cheese has 66.4 times less carbohydrates than pumpkin puree.
- Goat cheese has more thiamin, riboflavin, niacin and Vitamin B12, however, pumpkin puree contains more folate.
- Goat cheese is an excellent source of calcium and protein.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and pumpkin puree has 91% less calories than goat cheese - pumpkin puree has 34 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Pumpkin Puree | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 76% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 66.4 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than goat cheese - pumpkin puree has 2.9g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Pumpkin puree and goat cheese contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 18 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and pumpkin puree has 99% less saturated fat than goat cheese - pumpkin puree has 0.15g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Pumpkin puree has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than goat cheese - pumpkin puree has 4.2mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both pumpkin puree and goat cheese are high in Vitamin A. Pumpkin puree has 91% more Vitamin A than goat cheese - pumpkin puree has 778ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than pumpkin puree - goat cheese has 22iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and goat cheese contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Pumpkin puree and goat cheese contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin, niacin and Vitamin B12, however, pumpkin puree contains more folate. Both goat cheese and pumpkin puree contain significant amounts of pantothenic acid and Vitamin B6.
| Goat Cheese | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.072 MG | 0.024 MG |
| Riboflavin | 0.676 MG | 0.054 MG |
| Niacin | 1.148 MG | 0.367 MG |
| Pantothenic acid | 0.19 MG | 0.4 MG |
| Vitamin B6 | 0.06 MG | 0.056 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 10 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Pumpkin puree and goat cheese contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 30% more potassium than goat cheese - pumpkin puree has 206mg of potassium per 100 grams and goat cheese has 158mg 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,
| Goat Cheese | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 77 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than pumpkin puree per 100 grams.
| Goat Cheese | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.709 G | 0.007 G |
| Total | 0.709 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: Goat Cheese (Cheese, goat, semisoft type) and Pumpkin Puree (Pumpkin, canned, without salt) .
Goat Cheese 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 goat cheese contain more calories in 100 grams?Goat cheese is high in calories and pumpkin puree has 90% less calories than goat cheese - pumpkin puree has 34 calories in 100g and goat cheese has 364 calories.
Does pumpkin puree or goat cheese have more carbohydrates?
By weight, goat cheese has 66.4 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does pumpkin puree or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 10 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and goat cheese has 298mg of calcium.