Milk vs. Pumpkin Puree

Nutrition comparison of Milk and Pumpkin Puree


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

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

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

  • Milk has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate.
  • Milk is an excellent source of calcium.
  • Pumpkin puree has 7.6 times less saturated fat than milk.
  • Pumpkin puree is a great source of dietary fiber and potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree and milk contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Milk has a macronutrient ratio of 27:38:35 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Pumpkin Puree
Protein 27% 11%
Carbohydrates 38% 82%
Fat 35% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree and milk contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than milk - pumpkin puree has 2.9g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Pumpkin puree and milk contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Milk has 200% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Pumpkin puree has 7.6 times less saturated fat than milk - pumpkin puree has 0.15g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and pumpkin puree are low in trans fat - milk has 0.09g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.

cholesterol

Both milk and pumpkin puree are low in cholesterol - milk has 8mg 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 milk - pumpkin puree has 4.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 13 times more Vitamin A than milk - pumpkin puree has 778ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than pumpkin puree - milk has 49iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.

Vitamin E

Pumpkin puree and milk contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Pumpkin puree and milk contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Milk has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin and folate. Both milk and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Milk Pumpkin Puree
Thiamin 0.039 MG 0.024 MG
Riboflavin 0.185 MG 0.054 MG
Niacin 0.092 MG 0.367 MG
Pantothenic acid 0.356 MG 0.4 MG
Vitamin B6 0.038 MG 0.056 MG
Folate 5 UG 12 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 362% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Pumpkin puree has 68 times more iron than milk - pumpkin puree has 1.4mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 47% more potassium than milk - pumpkin puree has 206mg of potassium per 100 grams and milk has 140mg 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,

Milk Pumpkin Puree
beta-carotene 4 UG 6940 UG
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both milk and pumpkin puree contain small amounts of alpha linoleic acid (ALA).

Milk Pumpkin Puree
alpha linoleic acid 0.008 G 0.008 G
Total 0.008 G 0.008 G

omega 6s

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

Milk Pumpkin Puree
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.007 G
Total 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pumpkin Puree (Pumpkin, canned, without salt) .

Milk g

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G Water G
G Starch G
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FAQ

Does pumpkin puree or milk contain more calories in 100 grams?
Pumpkin puree and milk contain similar amounts of calories - pumpkin puree has 34 calories in 100g and milk has 50 calories.

Does pumpkin puree or milk have more carbohydrates?
By weight, pumpkin puree and milk contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and milk has 4.8g of carbohydrates.

Does pumpkin puree or milk contain more calcium?
Milk is a rich source of calcium and it has 360% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and milk has 120mg of calcium.

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