Chicken vs. Pumpkin Puree
Nutrition comparison of Cooked Chicken and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and pumpkin puree:
- Both pumpkin puree and chicken are high in potassium.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pumpkin puree contains more folate.
- Chicken is an excellent source of protein.
- Pumpkin puree has 20.3 times less saturated fat than chicken.
- Pumpkin puree has signficantly less cholesterol than chicken.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and pumpkin puree has 82% less calories than chicken - pumpkin puree has 34 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Chicken has a macronutrient ratio of 49:0:52 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Pumpkin Puree | |
|---|---|---|
| Protein | 49% | 11% |
| Carbohydrates | ~ | 82% |
| Fat | 52% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than chicken - pumpkin puree has 2.9g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Pumpkin puree has 20.3 times less saturated fat than chicken - pumpkin puree has 0.15g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and pumpkin puree are low in trans fat - chicken has 0.09g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Pumpkin puree has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than chicken - pumpkin puree has 4.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than chicken - pumpkin puree has 778ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Pumpkin puree and chicken contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Pumpkin puree and chicken contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pumpkin puree contains more folate.
| Chicken | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.121 MG | 0.024 MG |
| Riboflavin | 0.302 MG | 0.054 MG |
| Niacin | 7.107 MG | 0.367 MG |
| Pantothenic acid | 1.327 MG | 0.4 MG |
| Vitamin B6 | 0.538 MG | 0.056 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Pumpkin puree has 225% more calcium than chicken - pumpkin puree has 26mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Pumpkin puree has 49% more iron than chicken - pumpkin puree has 1.4mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both pumpkin puree and chicken are high in potassium. Chicken has 229% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than pumpkin puree per 100 grams.
| Chicken | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.008 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than pumpkin puree per 100 grams.
| Chicken | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.007 G |
| Total | 1.838 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and pumpkin puree has 80% less calories than chicken - pumpkin puree has 34 calories in 100g and chicken has 189 calories.
Is pumpkin puree or chicken better for protein?
Chicken is a fantastic source of protein and it has 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and chicken has 23.3g of protein.
Does pumpkin puree or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and chicken has no carbs..
Does pumpkin puree or chicken contain more potassium?
Both pumpkin puree and chicken are high in potassium. Chicken has 230% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and chicken has 677mg of potassium.