Almonds vs. Pumpkin Puree

Nutrition comparison of Almonds and Pumpkin Puree


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

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

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

  • Both pumpkin puree and almonds are high in dietary fiber and potassium.
  • Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, iron and protein.
  • Pumpkin puree has 62% less carbohydrates than almond.
  • Pumpkin puree has signficantly less saturated fat than almond.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Pumpkin Puree src

Calories and Carbs

calories

Almond is high in calories and pumpkin puree has 94% less calories than almond - pumpkin puree has 34 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Almonds has a macronutrient ratio of 14:14:73 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Pumpkin Puree
Protein 14% 11%
Carbohydrates 14% 82%
Fat 73% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 62% less carbohydrates than almond - pumpkin puree has 8.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both pumpkin puree and almonds are high in dietary fiber. Almond has 331% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Pumpkin puree and almonds contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond 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 has 21.2g of protein.

Fat

saturated fat

Pumpkin puree has signficantly less saturated fat than almond - pumpkin puree has 0.15g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and pumpkin puree are low in trans fat - almond has 0.02g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has 23 times more Vitamin E than pumpkin puree - pumpkin puree has 1.1mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Almonds Pumpkin Puree
Thiamin 0.205 MG 0.024 MG
Riboflavin 1.138 MG 0.054 MG
Niacin 3.618 MG 0.367 MG
Pantothenic acid 0.471 MG 0.4 MG
Vitamin B6 0.137 MG 0.056 MG
Folate 44 UG 12 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 935% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 167% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both pumpkin puree and almonds are high in potassium. Almond has 256% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and almond has 733mg 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,

Almonds 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 almonds and pumpkin puree contain small amounts of alpha linoleic acid (ALA).

Almonds Pumpkin Puree
alpha linoleic acid 0.003 G 0.008 G
Total 0.003 G 0.008 G

omega 6s

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

Almonds Pumpkin Puree
other omega 6 0.002 G ~
linoleic acid 12.324 G 0.007 G
Total 12.326 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: Almonds (Nuts, almonds) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or almonds contain more calories in 100 grams?
Almond is high in calories and pumpkin puree has 90% less calories than almond - pumpkin puree has 34 calories in 100g and almond has 579 calories.

Does pumpkin puree or almonds have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than almond - pumpkin puree has 8.1g of carbs for 100g and almond has 21.6g of carbohydrates.

Does pumpkin puree or almonds contain more calcium?
Almond is a rich source of calcium and it has 940% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and almond has 269mg of calcium.

Does pumpkin puree or almonds contain more iron?
Almond is an abundant source of iron and it has 170% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and almond has 3.7mg of iron.

Does pumpkin puree or almonds contain more potassium?
Both pumpkin puree and almonds are high in potassium. Almond has 260% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and almond has 733mg of potassium.

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