Pears vs. Pumpkin Puree

Nutrition comparison of Pears and Pumpkin Puree


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

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

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

  • Both pumpkin puree and pears are high in dietary fiber.
  • Pumpkin puree has 66% less sugar than pear.
  • Pumpkin puree has more beta-carotene and alpha-carotene than pear, however, pear contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more riboflavin, niacin and pantothenic acid.
  • Pumpkin puree is a great source of potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of pears 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: Pears (Pears, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Pears src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree has 40% less calories than pear - pumpkin puree has 34 calories per 100 grams and pear has 57 calories.

For macronutrient ratios, pears is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Pears has a macronutrient ratio of 3:96:1 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pears Pumpkin Puree
Protein 3% 11%
Carbohydrates 96% 82%
Fat 1% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 47% less carbohydrates than pear - pumpkin puree has 8.1g of total carbs per 100 grams and pear has 15.2g of carbohydrates.

dietary fiber

Both pumpkin puree and pears are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.

sugar

Pumpkin puree has 66% less sugar than pear - pumpkin puree has 3.3g of sugar per 100 grams and pear has 9.8g of sugar.

Protein

protein

Pumpkin puree and pears contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and pear has 0.36g of protein.

Fat

saturated fat

Both pumpkin puree and pears are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and pear has 0.02g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree and pears contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than pear - pumpkin puree has 778ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.

Vitamin E

Pumpkin puree and pears contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.

Vitamin K

Pumpkin puree and pears contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.

The B Vitamins

Pumpkin puree has more riboflavin, niacin and pantothenic acid. Both pears and pumpkin puree contain significant amounts of thiamin, Vitamin B6 and folate.

Pears Pumpkin Puree
Thiamin 0.012 MG 0.024 MG
Riboflavin 0.026 MG 0.054 MG
Niacin 0.161 MG 0.367 MG
Pantothenic acid 0.049 MG 0.4 MG
Vitamin B6 0.029 MG 0.056 MG
Folate 7 UG 12 UG

Minerals

calcium

Pumpkin puree has 189% more calcium than pear - pumpkin puree has 26mg of calcium per 100 grams and pear has 9mg of calcium.

iron

Pumpkin puree has 672% more iron than pear - pumpkin puree has 1.4mg of iron per 100 grams and pear has 0.18mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 78% more potassium than pear - pumpkin puree has 206mg of potassium per 100 grams and pear has 116mg 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 pear per 100 grams, however, pear contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Pears Pumpkin Puree
beta-carotene 14 UG 6940 UG
alpha-carotene 1 UG 4795 UG
lutein + zeaxanthin 44 UG ~

Omega-3 and Omega-6

omega 3s

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

Pears Pumpkin Puree
alpha linoleic acid 0.001 G 0.008 G
Total 0.001 G 0.008 G

omega 6s

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

Pears Pumpkin Puree
linoleic acid 0.093 G 0.007 G
Total 0.093 G 0.007 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pears or Pumpkin Puree .

Note: The specific food items compared are: Pears (Pears, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

Pears g

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FAQ

Does pumpkin puree or pears contain more calories in 100 grams?
Pumpkin puree has 40% less calories than pear - pumpkin puree has 34 calories in 100g and pear has 57 calories.

Does pumpkin puree or pears have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than pear - pumpkin puree has 8.1g of carbs for 100g and pear has 15.2g of carbohydrates.