Celery vs. Pumpkin Puree
Nutrition comparison of Celery and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and pumpkin puree:
- Both pumpkin puree and celery are high in potassium.
- Celery has 59% less calories than pumpkin puree.
- Celery has more folate.
- Pumpkin puree has more beta-carotene and alpha-carotene than celery, however, celery contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Celery (Celery, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 59% less calories than pumpkin puree - pumpkin puree has 34 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Celery has a macronutrient ratio of 17:72:11 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Pumpkin Puree | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 72% | 82% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and celery contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 81% more dietary fiber than celery - pumpkin puree has 2.9g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Pumpkin puree and celery contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Pumpkin puree and celery contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both pumpkin puree and celery are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and celery contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 34 times more Vitamin A than celery - pumpkin puree has 778ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Pumpkin puree and celery contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Pumpkin puree and celery contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Celery has more folate. Both celery and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Celery | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.021 MG | 0.024 MG |
| Riboflavin | 0.057 MG | 0.054 MG |
| Niacin | 0.32 MG | 0.367 MG |
| Pantothenic acid | 0.246 MG | 0.4 MG |
| Vitamin B6 | 0.074 MG | 0.056 MG |
| Folate | 36 UG | 12 UG |
Minerals
calcium
Celery has 54% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Pumpkin puree has 595% more iron than celery - pumpkin puree has 1.4mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both pumpkin puree and celery are high in potassium. Celery has 26% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and celery has 260mg 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 celery per 100 grams, however, celery contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Celery | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 270 UG | 6940 UG |
| lutein + zeaxanthin | 283 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than pumpkin puree per 100 grams.
| Celery | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.079 G | 0.007 G |
| Total | 0.079 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: Celery (Celery, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Celery 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 celery contain more calories in 100 grams?Celery has 60% less calories than pumpkin puree - pumpkin puree has 34 calories in 100g and celery has 14 calories.
Does pumpkin puree or celery have more carbohydrates?
By weight, pumpkin puree and celery contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and celery has 3g of carbohydrates.
Does pumpkin puree or celery contain more potassium?
Both pumpkin puree and celery are high in potassium. Celery has 30% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and celery has 260mg of potassium.