Apple vs. Pumpkin Puree

Nutrition comparison of Apple and Pumpkin Puree


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

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

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

  • Both pumpkin puree and apple are high in dietary fiber.
  • Pumpkin puree has 68% less sugar than apple.
  • Pumpkin puree has more beta-carotene and alpha-carotene than apple, however, apple contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more riboflavin, niacin, pantothenic acid and folate.
  • Pumpkin puree is a great source of potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree and apple contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Apple has a macronutrient ratio of 2:96:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Pumpkin Puree
Protein 2% 11%
Carbohydrates 96% 82%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree and apple contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both pumpkin puree and apple are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than apple - pumpkin puree has 2.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Pumpkin puree has 68% less sugar than apple - pumpkin puree has 3.3g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Pumpkin puree and apple contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both pumpkin puree and apple are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree and apple contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than apple - pumpkin puree has 778ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Pumpkin puree and apple contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Pumpkin puree and apple contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Apple Pumpkin Puree
Thiamin 0.017 MG 0.024 MG
Riboflavin 0.026 MG 0.054 MG
Niacin 0.091 MG 0.367 MG
Pantothenic acid 0.061 MG 0.4 MG
Vitamin B6 0.041 MG 0.056 MG
Folate 3 UG 12 UG

Minerals

calcium

Pumpkin puree has 333% more calcium than apple - pumpkin puree has 26mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Pumpkin puree has 10 times more iron than apple - pumpkin puree has 1.4mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 93% more potassium than apple - pumpkin puree has 206mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Apple Pumpkin Puree
beta-carotene 27 UG 6940 UG
lutein + zeaxanthin 29 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

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

Apple Pumpkin Puree
alpha linoleic acid 0.009 G 0.008 G
Total 0.009 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both apple and pumpkin puree contain small amounts of linoleic acid.

Apple Pumpkin Puree
linoleic acid 0.043 G 0.007 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pumpkin Puree (Pumpkin, canned, without salt) .

Apple g

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FAQ

Does pumpkin puree or apple contain more calories in 100 grams?
Pumpkin puree and apple contain similar amounts of calories - pumpkin puree has 34 calories in 100g and apple has 52 calories.

Does pumpkin puree or apple have more carbohydrates?
By weight, pumpkin puree and apple contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and apple has 13.8g of carbohydrates.