Beef vs. Pumpkin Puree
Nutrition comparison of Cooked Beef and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pumpkin puree:
- Both pumpkin puree and beef are high in potassium.
- Beef has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and pumpkin puree has 88% less calories than beef - pumpkin puree has 34 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Beef has a macronutrient ratio of 38:0:62 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pumpkin Puree | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than beef - pumpkin puree has 2.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 22 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and pumpkin puree has 98% less saturated fat than beef - pumpkin puree has 0.15g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Pumpkin puree has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Pumpkin puree has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than beef - pumpkin puree has 4.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than beef - pumpkin puree has 778ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and pumpkin puree contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pumpkin puree does not contain significant amounts.
Vitamin E
Pumpkin puree and beef contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Pumpkin puree and beef contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. Both beef and pumpkin puree contain significant amounts of pantothenic acid and folate.
| Beef | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.051 MG | 0.024 MG |
| Riboflavin | 0.176 MG | 0.054 MG |
| Niacin | 4.537 MG | 0.367 MG |
| Pantothenic acid | 0.658 MG | 0.4 MG |
| Vitamin B6 | 0.336 MG | 0.056 MG |
| Folate | 11 UG | 12 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 35% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Beef is a great source of iron and it has 62% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both pumpkin puree and beef are high in potassium. Beef has 33% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Beef | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.008 G |
| Total | 0.056 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than pumpkin puree per 100 grams.
| Beef | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.007 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Beef 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 | |||
FAQ
Does pumpkin puree or beef contain more calories in 100 grams?Beef is high in calories and pumpkin puree has 90% less calories than beef - pumpkin puree has 34 calories in 100g and beef has 277 calories.
Is pumpkin puree or beef better for protein?
Beef is a fantastic source of protein and it has 22 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and beef has 25.4g of protein.
Does pumpkin puree or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and beef has no carbs..
Does pumpkin puree or beef contain more potassium?
Both pumpkin puree and beef are high in potassium. Beef has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and beef has 275mg of potassium.