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.
Detailed nutritional comparison of mango 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: Mango (Mangos, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Pumpkin Puree src

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) .

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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.

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