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.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Pumpkin Puree src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cherries or Pumpkin Puree .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.