Blackberry vs. Pumpkin Puree
Nutrition comparison of Blackberry and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and pumpkin puree:
- Both pumpkin puree and blackberry are high in dietary fiber.
- Blackberry is an excellent source of Vitamin C.
- Pumpkin puree has more beta-carotene and alpha-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin.
- Pumpkin puree is a great source of potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and blackberry contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is similar to pumpkin puree for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Pumpkin Puree | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 79% | 82% |
| Fat | 9% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and blackberry contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both pumpkin puree and blackberry are high in dietary fiber. Blackberry has 83% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Pumpkin puree and blackberry contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Pumpkin puree and blackberry contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both pumpkin puree and blackberry are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 400% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 69 times more Vitamin A than blackberry - pumpkin puree has 778ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Pumpkin puree and blackberry contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Pumpkin puree and blackberry contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin. Both blackberry and pumpkin puree contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.02 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.054 MG |
| Niacin | 0.646 MG | 0.367 MG |
| Pantothenic acid | 0.276 MG | 0.4 MG |
| Vitamin B6 | 0.03 MG | 0.056 MG |
| Folate | 25 UG | 12 UG |
Minerals
calcium
Pumpkin puree and blackberry contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Pumpkin puree has 124% more iron than blackberry - pumpkin puree has 1.4mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 27% more potassium than blackberry - pumpkin puree has 206mg of potassium per 100 grams and blackberry has 162mg 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 blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Blackberry | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 128 UG | 6940 UG |
| lutein + zeaxanthin | 118 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Blackberry | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.008 G |
| Total | 0.094 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than pumpkin puree per 100 grams.
| Blackberry | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.186 G | 0.007 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Blackberry 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 blackberry contain more calories in 100 grams?Pumpkin puree and blackberry contain similar amounts of calories - pumpkin puree has 34 calories in 100g and blackberry has 43 calories.
Does pumpkin puree or blackberry have more carbohydrates?
By weight, pumpkin puree and blackberry contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and blackberry has 9.6g of carbohydrates.