Cucumber vs. Pumpkin Puree
Nutrition comparison of Cucumber and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and pumpkin puree:
- Pumpkin puree has more beta-carotene and alpha-carotene than cucumber, however, cucumber contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more niacin.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and pumpkin puree contain similar amounts of calories - cucumber has 15 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, cucumber is heavier in protein and similar to pumpkin puree for carbs and fat. Cucumber has a macronutrient ratio of 15:80:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Pumpkin Puree | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 80% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and pumpkin puree contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 480% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Cucumber and pumpkin puree contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Cucumber and pumpkin puree contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both cucumber and pumpkin puree are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Cucumber and pumpkin puree contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 154 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Cucumber and pumpkin puree contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Cucumber and pumpkin puree contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more niacin. Both cucumber and pumpkin puree contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cucumber | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.033 MG | 0.054 MG |
| Niacin | 0.098 MG | 0.367 MG |
| Pantothenic acid | 0.259 MG | 0.4 MG |
| Vitamin B6 | 0.04 MG | 0.056 MG |
| Folate | 7 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 63% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 396% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 40% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and pumpkin puree has 206mg 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 cucumber per 100 grams, however, cucumber contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Cucumber | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 45 UG | 6940 UG |
| alpha-carotene | 11 UG | 4795 UG |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cucumber and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Cucumber | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.008 G |
| Total | 0.005 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cucumber and pumpkin puree contain small amounts of linoleic acid.
| Cucumber | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.028 G | 0.007 G |
| Total | 0.028 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: Cucumber (Cucumber, with peel, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cucumber 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 cucumber or pumpkin puree contain more calories in 100 grams?Cucumber and pumpkin puree contain similar amounts of calories - cucumber has 15 calories in 100g and pumpkin puree has 34 calories.
Does cucumber or pumpkin puree have more carbohydrates?
By weight, cucumber and pumpkin puree contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.