Lentils vs. Pumpkin Puree

Nutrition comparison of Cooked Lentils and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lentils versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lentils and pumpkin puree:

  • Both pumpkin puree and lentils are high in dietary fiber and potassium.
  • Lentil has more thiamin, niacin, Vitamin B6 and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron.
  • Pumpkin puree has 60% less carbohydrates than lentil.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of lentils and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Pumpkin Puree src

Calories and Carbs

calories

Lentil is high in calories and pumpkin puree has 71% less calories than lentil - pumpkin puree has 34 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Pumpkin Puree
Protein 30% 11%
Carbohydrates 67% 82%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 60% less carbohydrates than lentil - pumpkin puree has 8.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both pumpkin puree and lentils are high in dietary fiber. Lentil has 172% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Pumpkin puree and lentils contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has 720% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both pumpkin puree and lentils are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree has 180% more Vitamin C than lentil - pumpkin puree has 4.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than lentil - pumpkin puree has 778ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Pumpkin puree and lentils contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Pumpkin puree and lentils contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin, niacin, Vitamin B6 and folate. Both lentils and pumpkin puree contain significant amounts of riboflavin and pantothenic acid.

Lentils Pumpkin Puree
Thiamin 0.169 MG 0.024 MG
Riboflavin 0.073 MG 0.054 MG
Niacin 1.06 MG 0.367 MG
Pantothenic acid 0.638 MG 0.4 MG
Vitamin B6 0.178 MG 0.056 MG
Folate 181 UG 12 UG

Minerals

calcium

Pumpkin puree and lentils contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 140% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both pumpkin puree and lentils are high in potassium. Lentil has 79% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and lentil has 369mg 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,

Lentils Pumpkin Puree
beta-carotene 5 UG 6940 UG
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Lentils Pumpkin Puree
alpha linoleic acid 0.037 G 0.008 G
Total 0.037 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, lentil has more linoleic acid than pumpkin puree per 100 grams.

Lentils Pumpkin Puree
linoleic acid 0.137 G 0.007 G
Total 0.137 G 0.007 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lentils or Pumpkin Puree .

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or lentils contain more calories in 100 grams?
Lentil is high in calories and pumpkin puree has 70% less calories than lentil - pumpkin puree has 34 calories in 100g and lentil has 116 calories.

Does pumpkin puree or lentils have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than lentil - pumpkin puree has 8.1g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does pumpkin puree or lentils contain more iron?
Lentil is an abundant source of iron and it has 140% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and lentil has 3.3mg of iron.

Does pumpkin puree or lentils contain more potassium?
Both pumpkin puree and lentils are high in potassium. Lentil has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and lentil has 369mg of potassium.