Mango vs. Pumpkin Puree
Nutrition comparison of Mango and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pumpkin puree:
- Mango has more Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
- Pumpkin puree has 3.1 times less sugar than mango.
- Pumpkin puree has more beta-carotene and alpha-carotene than mango, however, mango contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Mango (Mangos, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 43% less calories than mango - pumpkin puree has 34 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Mango has a macronutrient ratio of 5:90:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pumpkin Puree | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 90% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 46% less carbohydrates than mango - pumpkin puree has 8.1g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 81% more dietary fiber than mango - pumpkin puree has 2.9g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Pumpkin puree has 3.1 times less sugar than mango - pumpkin puree has 3.3g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Pumpkin puree and mango contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both pumpkin puree and mango are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 767% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 13 times more Vitamin A than mango - pumpkin puree has 778ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Pumpkin puree and mango contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Pumpkin puree and mango contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6 and folate. Both mango and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Mango | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.028 MG | 0.024 MG |
| Riboflavin | 0.038 MG | 0.054 MG |
| Niacin | 0.669 MG | 0.367 MG |
| Pantothenic acid | 0.197 MG | 0.4 MG |
| Vitamin B6 | 0.119 MG | 0.056 MG |
| Folate | 43 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 136% more calcium than mango - pumpkin puree has 26mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Pumpkin puree has 769% more iron than mango - pumpkin puree has 1.4mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Pumpkin puree and mango contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and mango has 168mg 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 mango per 100 grams, however, mango contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Mango | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 640 UG | 6940 UG |
| alpha-carotene | 9 UG | 4795 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Mango | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.008 G |
| Total | 0.051 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both mango and pumpkin puree contain small amounts of linoleic acid.
| Mango | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.019 G | 0.007 G |
| Total | 0.019 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: Mango (Mangos, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Mango 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 mango contain more calories in 100 grams?Pumpkin puree has 40% less calories than mango - pumpkin puree has 34 calories in 100g and mango has 60 calories.
Does pumpkin puree or mango have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than mango - pumpkin puree has 8.1g of carbs for 100g and mango has 15g of carbohydrates.