Peanut Butter vs. Pumpkin Puree
Nutrition comparison of Peanut Butter and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pumpkin puree:
- Both pumpkin puree and peanut butter are high in dietary fiber and potassium.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than pumpkin puree.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
- Pumpkin puree has 61% less sugar than peanut butter.
- Pumpkin puree has 62% less carbohydrates than peanut butter.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and pumpkin puree has 94% less calories than peanut butter - pumpkin puree has 34 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pumpkin Puree | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 14% | 82% |
| Fat | 71% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 62% less carbohydrates than peanut butter - pumpkin puree has 8.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both pumpkin puree and peanut butter are high in dietary fiber. Peanut butter has 176% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pumpkin puree has 61% less sugar than peanut butter - pumpkin puree has 3.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and pumpkin puree has 98% less saturated fat than peanut butter - pumpkin puree has 0.15g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than peanut butter - pumpkin puree has 4.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - pumpkin puree has 778ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Pumpkin puree and peanut butter contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and pumpkin puree contain significant amounts of riboflavin.
| Peanut Butter | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.106 MG | 0.024 MG |
| Riboflavin | 0.111 MG | 0.054 MG |
| Niacin | 13.696 MG | 0.367 MG |
| Pantothenic acid | 1.118 MG | 0.4 MG |
| Vitamin B6 | 0.418 MG | 0.056 MG |
| Folate | 92 UG | 12 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 73% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 37% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pumpkin puree and peanut butter are high in potassium. Peanut butter has 262% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Peanut Butter | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.008 G |
| Total | 0.078 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than pumpkin puree per 100 grams.
| Peanut Butter | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.007 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Pumpkin Puree (Pumpkin, canned, without salt) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and pumpkin puree has 90% less calories than peanut butter - pumpkin puree has 34 calories in 100g and peanut butter has 589 calories.
Does pumpkin puree or peanut butter have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than peanut butter - pumpkin puree has 8.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does pumpkin puree or peanut butter contain more potassium?
Both pumpkin puree and peanut butter are high in potassium. Peanut butter has 260% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and peanut butter has 745mg of potassium.