Cherries vs. Pumpkin Puree
Nutrition comparison of Cherries and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and pumpkin puree:
- Both pumpkin puree and cherries are high in dietary fiber and potassium.
- Pumpkin puree has 74% less sugar than cherry.
- Pumpkin puree has more beta-carotene and alpha-carotene than cherry, however, cherry contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more niacin and folate.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 46% less calories than cherry - pumpkin puree has 34 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Cherries has a macronutrient ratio of 6:91:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 49% less carbohydrates than cherry - pumpkin puree has 8.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both pumpkin puree and cherries are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than cherry - pumpkin puree has 2.9g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Pumpkin puree has 74% less sugar than cherry - pumpkin puree has 3.3g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Pumpkin puree and cherries contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and cherries are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 67% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than cherry - pumpkin puree has 778ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and cherries contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Pumpkin puree and cherries contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Pumpkin puree has more niacin and folate. Both cherries and pumpkin puree contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cherries | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.033 MG | 0.054 MG |
| Niacin | 0.154 MG | 0.367 MG |
| Pantothenic acid | 0.199 MG | 0.4 MG |
| Vitamin B6 | 0.049 MG | 0.056 MG |
| Folate | 4 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than cherry - pumpkin puree has 26mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Pumpkin puree has 286% more iron than cherry - pumpkin puree has 1.4mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both pumpkin puree and cherries are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Cherries | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 38 UG | 6940 UG |
| lutein + zeaxanthin | 85 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Cherries | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and pumpkin puree contain small amounts of linoleic acid.
| Cherries | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.027 G | 0.007 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cherries 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 cherries contain more calories in 100 grams?Pumpkin puree has 50% less calories than cherry - pumpkin puree has 34 calories in 100g and cherry has 63 calories.
Does pumpkin puree or cherries have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than cherry - pumpkin puree has 8.1g of carbs for 100g and cherry has 16g of carbohydrates.
Does pumpkin puree or cherries contain more potassium?
Both pumpkin puree and cherries are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and cherry has 222mg of potassium.