Peanuts vs. Pumpkin Puree
Nutrition comparison of Peanuts and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and pumpkin puree:
- Both pumpkin puree and peanuts are high in dietary fiber and potassium.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
- Pumpkin puree has 62% less carbohydrates than peanut.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and pumpkin puree has 94% less calories than peanut - pumpkin puree has 34 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Pumpkin Puree | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 14% | 82% |
| Fat | 71% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 62% less carbohydrates than peanut - pumpkin puree has 8.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both pumpkin puree and peanuts are high in dietary fiber. Peanut has 190% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Pumpkin puree and peanuts contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 21 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and pumpkin puree has 98% less saturated fat than peanut - pumpkin puree has 0.15g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pumpkin puree are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than peanut - pumpkin puree has 4.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than peanut - pumpkin puree has 778ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 365% more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than peanut - pumpkin puree has 16ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.152 MG | 0.024 MG |
| Riboflavin | 0.197 MG | 0.054 MG |
| Niacin | 14.355 MG | 0.367 MG |
| Pantothenic acid | 1.011 MG | 0.4 MG |
| Vitamin B6 | 0.466 MG | 0.056 MG |
| Folate | 97 UG | 12 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 123% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Pumpkin puree and peanuts contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pumpkin puree and peanuts are high in potassium. Peanut has 208% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Peanuts | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than pumpkin puree per 100 grams.
| Peanuts | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.007 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Pumpkin Puree (Pumpkin, canned, without salt) .
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and pumpkin puree has 90% less calories than peanut - pumpkin puree has 34 calories in 100g and peanut has 587 calories.
Does pumpkin puree or peanuts have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than peanut - pumpkin puree has 8.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does pumpkin puree or peanuts contain more potassium?
Both pumpkin puree and peanuts are high in potassium. Peanut has 210% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and peanut has 634mg of potassium.