Kefir vs. Pumpkin Puree
Nutrition comparison of Kefir and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and pumpkin puree:
- Both pumpkin puree and kefir are high in Vitamin A.
- Kefir has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin.
- Kefir is an excellent source of calcium.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and kefir contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Kefir has a macronutrient ratio of 35:44:21 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Pumpkin Puree | |
|---|---|---|
| Protein | 35% | 11% |
| Carbohydrates | 44% | 82% |
| Fat | 21% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and kefir contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than kefir - pumpkin puree has 2.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Pumpkin puree and kefir contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 245% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both pumpkin puree and kefir are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and pumpkin puree are low in trans fat - kefir has 0.04g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Both kefir and pumpkin puree are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 20 times more Vitamin C than kefir - pumpkin puree has 4.2mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both pumpkin puree and kefir are high in Vitamin A. Pumpkin puree has 355% more Vitamin A than kefir - pumpkin puree has 778ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than pumpkin puree - kefir has 41iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and kefir contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and kefir contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin. Both kefir and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | 0.135 MG | 0.054 MG |
| Niacin | 0.15 MG | 0.367 MG |
| Pantothenic acid | 0.385 MG | 0.4 MG |
| Vitamin B6 | 0.058 MG | 0.056 MG |
| Folate | 13 UG | 12 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 400% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Pumpkin puree has 33 times more iron than kefir - pumpkin puree has 1.4mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 26% more potassium than kefir - pumpkin puree has 206mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Kefir | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.008 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and pumpkin puree contain small amounts of linoleic acid.
| Kefir | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.007 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Pumpkin Puree (Pumpkin, canned, without salt) .
Kefir 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 kefir contain more calories in 100 grams?Pumpkin puree and kefir contain similar amounts of calories - pumpkin puree has 34 calories in 100g and kefir has 43 calories.
Is pumpkin puree or kefir better for protein?
Kefir has 250% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and kefir has 3.8g of protein.
Does pumpkin puree or kefir have more carbohydrates?
By weight, pumpkin puree and kefir contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does pumpkin puree or kefir contain more calcium?
Kefir is a rich source of calcium and it has 400% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and kefir has 130mg of calcium.