Almond Butter vs. Pumpkin Puree

Nutrition comparison of Almond 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 almond butter versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

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

  • Both pumpkin puree and almond butter are high in dietary fiber and potassium.
  • Almond butter has more riboflavin, niacin and folate.
  • Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
  • Pumpkin puree has 57% less carbohydrates than almond butter.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of almond butter 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Almond Butter src
Image of Pumpkin Puree src

Calories and Carbs

calories

Almond butter is high in calories and pumpkin puree has 94% less calories than almond butter - pumpkin puree has 34 calories per 100 grams and almond butter has 614 calories.

For macronutrient ratios, almond butter is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Almond butter has a macronutrient ratio of 13:11:76 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Pumpkin Puree
Protein 13% 11%
Carbohydrates 11% 82%
Fat 76% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 57% less carbohydrates than almond butter - pumpkin puree has 8.1g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.

dietary fiber

Both pumpkin puree and almond butter are high in dietary fiber. Almond butter has 255% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.

sugar

Pumpkin puree and almond butter contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and almond butter has 6.3g of sugar.

Protein

protein

Almond butter is an excellent source of protein and it has 18 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and almond butter has 21g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and pumpkin puree has 98% less saturated fat than almond butter - pumpkin puree has 0.15g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree has more Vitamin C than almond butter - pumpkin puree has 4.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than almond butter - pumpkin puree has 778ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 21 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.

Vitamin K

Pumpkin puree has more Vitamin K than almond butter - pumpkin puree has 16ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

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

Almond Butter Pumpkin Puree
Thiamin 0.041 MG 0.024 MG
Riboflavin 0.939 MG 0.054 MG
Niacin 3.155 MG 0.367 MG
Pantothenic acid 0.318 MG 0.4 MG
Vitamin B6 0.103 MG 0.056 MG
Folate 53 UG 12 UG

Minerals

calcium

Almond butter is an excellent source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and almond butter has 347mg of calcium.

iron

Almond butter is an excellent source of iron and it has 151% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and almond butter has 3.5mg of iron.

potassium

Both pumpkin puree and almond butter are high in potassium. Almond butter has 263% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and almond butter has 748mg 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,

Almond Butter Pumpkin Puree
beta-carotene 1 UG 6940 UG
lutein + zeaxanthin 1 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

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

Almond Butter Pumpkin Puree
alpha linoleic acid 0.007 G 0.008 G
Total 0.007 G 0.008 G

omega 6s

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

Almond Butter Pumpkin Puree
other omega 6 0.011 G ~
linoleic acid 13.605 G 0.007 G
Total 13.616 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 Almond Butter or Pumpkin Puree .

Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or almond butter contain more calories in 100 grams?
Almond butter is high in calories and pumpkin puree has 90% less calories than almond butter - pumpkin puree has 34 calories in 100g and almond butter has 614 calories.

Does pumpkin puree or almond butter have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than almond butter - pumpkin puree has 8.1g of carbs for 100g and almond butter has 18.8g of carbohydrates.

Does pumpkin puree or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and almond butter has 347mg of calcium.

Does pumpkin puree or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 150% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and almond butter has 3.5mg of iron.

Does pumpkin puree or almond butter contain more potassium?
Both pumpkin puree and almond butter are high in potassium. Almond butter has 260% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and almond butter has 748mg of potassium.