Lemon vs. Pumpkin Puree
Nutrition comparison of Lemon and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and pumpkin puree:
- Both lemon and pumpkin puree are high in dietary fiber.
- Lemon is an excellent source of Vitamin C.
- Pumpkin puree has more riboflavin and niacin.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and pumpkin puree contain similar amounts of calories - lemon has 29 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, lemon is similar to pumpkin puree for protein, carbs and fat. Lemon has a macronutrient ratio of 10:84:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Pumpkin Puree | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 84% | 82% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and pumpkin puree contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both lemon and pumpkin puree are high in dietary fiber. Lemon is very similar to lemon for dietary fiber - lemon has 2.8g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Lemon and pumpkin puree contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Lemon and pumpkin puree contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both lemon and pumpkin puree are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 11 times more Vitamin C than pumpkin puree - lemon has 53mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Lemon and pumpkin puree contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than lemon - pumpkin puree has 16ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Pumpkin puree has more riboflavin and niacin. Both lemon and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Lemon | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.04 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.054 MG |
| Niacin | 0.1 MG | 0.367 MG |
| Pantothenic acid | 0.19 MG | 0.4 MG |
| Vitamin B6 | 0.08 MG | 0.056 MG |
| Folate | 11 UG | 12 UG |
Minerals
calcium
Lemon and pumpkin puree contain similar amounts of calcium - lemon has 26mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 132% more iron than lemon - lemon has 0.6mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 49% more potassium than lemon - lemon has 138mg 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,
| Lemon | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 3 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lutein + zeaxanthin | 11 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Lemon | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, lemon has more linoleic acid than pumpkin puree per 100 grams.
| Lemon | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.063 G | 0.007 G |
| Total | 0.063 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: Lemon (Lemons, raw, without peel) and Pumpkin Puree (Pumpkin, canned, without salt) .
Lemon 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 lemon or pumpkin puree contain more calories in 100 grams?Lemon and pumpkin puree contain similar amounts of calories - lemon has 29 calories in 100g and pumpkin puree has 34 calories.
Does lemon or pumpkin puree have more carbohydrates?
By weight, lemon and pumpkin puree contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.