Blueberry vs. Pumpkin Puree

Nutrition comparison of Blueberry and Pumpkin Puree


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

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

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

  • Both pumpkin puree and blueberry are high in dietary fiber.
  • Pumpkin puree has 67% less sugar than blueberry.
  • Pumpkin puree has more beta-carotene and alpha-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more pantothenic acid.
  • Pumpkin puree is a great source of potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree has 40% less calories than blueberry - pumpkin puree has 34 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Blueberry has a macronutrient ratio of 5:91:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Pumpkin Puree
Protein 5% 11%
Carbohydrates 91% 82%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree has 44% less carbohydrates than blueberry - pumpkin puree has 8.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

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

sugar

Pumpkin puree has 67% less sugar than blueberry - pumpkin puree has 3.3g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Pumpkin puree and blueberry contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Blueberry has 131% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Pumpkin puree and blueberry contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Pumpkin puree and blueberry contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

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

Blueberry Pumpkin Puree
Thiamin 0.037 MG 0.024 MG
Riboflavin 0.041 MG 0.054 MG
Niacin 0.418 MG 0.367 MG
Pantothenic acid 0.124 MG 0.4 MG
Vitamin B6 0.052 MG 0.056 MG
Folate 6 UG 12 UG

Minerals

calcium

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

iron

Pumpkin puree has 396% more iron than blueberry - pumpkin puree has 1.4mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 168% more potassium than blueberry - pumpkin puree has 206mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Blueberry Pumpkin Puree
beta-carotene 32 UG 6940 UG
lutein + zeaxanthin 80 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Blueberry Pumpkin Puree
alpha linoleic acid 0.058 G 0.008 G
Total 0.058 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than pumpkin puree per 100 grams.

Blueberry Pumpkin Puree
linoleic acid 0.088 G 0.007 G
Total 0.088 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: Blueberry (Blueberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

Blueberry g

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FAQ

Does pumpkin puree or blueberry contain more calories in 100 grams?
Pumpkin puree has 40% less calories than blueberry - pumpkin puree has 34 calories in 100g and blueberry has 57 calories.

Does pumpkin puree or blueberry have more carbohydrates?
By weight, pumpkin puree has 40% fewer carbohydrates than blueberry - pumpkin puree has 8.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.