Avocado vs. Pumpkin Puree
Nutrition comparison of Avocado and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pumpkin puree:
- Both pumpkin puree and avocado are high in dietary fiber and potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin puree has 13.5 times less saturated fat than avocado.
- Pumpkin puree has more beta-carotene and alpha-carotene than avocado, however, avocado contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and pumpkin puree has 80% less calories than avocado - pumpkin puree has 34 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Avocado has a macronutrient ratio of 4:19:77 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 82% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and avocado contain similar amounts carbs - pumpkin puree has 8.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pumpkin puree and avocado are high in dietary fiber. Avocado has 134% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Pumpkin puree and avocado contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pumpkin puree and avocado contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pumpkin puree has 13.5 times less saturated fat than avocado - pumpkin puree has 0.15g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 110% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 110 times more Vitamin A than avocado - pumpkin puree has 778ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Pumpkin puree and avocado contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Pumpkin puree and avocado contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.075 MG | 0.024 MG |
| Riboflavin | 0.143 MG | 0.054 MG |
| Niacin | 1.912 MG | 0.367 MG |
| Pantothenic acid | 1.463 MG | 0.4 MG |
| Vitamin B6 | 0.287 MG | 0.056 MG |
| Folate | 89 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than avocado - pumpkin puree has 26mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pumpkin puree has 128% more iron than avocado - pumpkin puree has 1.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pumpkin puree and avocado are high in potassium. Avocado has 146% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Avocado | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 63 UG | 6940 UG |
| alpha-carotene | 24 UG | 4795 UG |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Avocado | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.008 G |
| Total | 0.125 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pumpkin puree per 100 grams.
| Avocado | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 1.674 G | 0.007 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Pumpkin Puree (Pumpkin, canned, without salt) .
Avocado 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 | |||