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 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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Pumpkin Puree src

Calories and Carbs

calories

Avocado is high in calories and pumpkin puree has less calories than avocado - pumpkin puree has 34kcal of calories per 100 grams and avocado has 167kcal of calories.

dietary fiber

Both pumpkin puree and avocado are high in dietary fiber - 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 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 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 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.

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 more calcium than avocado - pumpkin puree has 26mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Pumpkin puree has 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 - 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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %