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.
Detailed nutritional comparison of cucumber 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: Cucumber (Cucumber, with peel, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cucumber src
Image of Pumpkin Puree src

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 16:80:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cucumber Pumpkin Puree
Protein 16% 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 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 Cucumber or Pumpkin Puree .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.