Egg White vs. Pumpkin Puree
Nutrition comparison of Egg White and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and pumpkin puree:
- Egg white has 10 times less carbohydrates than pumpkin puree.
- Egg white is a great source of protein.
- Pumpkin puree has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- 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: Egg White (Egg, white, raw, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and egg white contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Egg white has a macronutrient ratio of 91:6:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Pumpkin Puree | |
|---|---|---|
| Protein | 91% | 11% |
| Carbohydrates | 6% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 10 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than egg white - pumpkin puree has 2.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Pumpkin puree and egg white contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 891% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both pumpkin puree and egg white are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than egg white - pumpkin puree has 4.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than egg white - pumpkin puree has 778ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Pumpkin puree has more Vitamin E than egg white - pumpkin puree has 1.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than egg white - pumpkin puree has 16ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pumpkin puree has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and pumpkin puree contain significant amounts of pantothenic acid.
| Egg White | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.004 MG | 0.024 MG |
| Riboflavin | 0.439 MG | 0.054 MG |
| Niacin | 0.105 MG | 0.367 MG |
| Pantothenic acid | 0.19 MG | 0.4 MG |
| Vitamin B6 | 0.005 MG | 0.056 MG |
| Folate | 4 UG | 12 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Pumpkin puree has 271% more calcium than egg white - pumpkin puree has 26mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pumpkin puree has 16 times more iron than egg white - pumpkin puree has 1.4mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 26% more potassium than egg white - pumpkin puree has 206mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Pumpkin Puree (Pumpkin, canned, without salt) .
Egg White 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 egg white contain more calories in 100 grams?Pumpkin puree and egg white contain similar amounts of calories - pumpkin puree has 34 calories in 100g and egg white has 52 calories.
Is pumpkin puree or egg white better for protein?
Egg white is a great source of protein and it has 890% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and egg white has 10.9g of protein.
Does pumpkin puree or egg white have more carbohydrates?
By weight, egg white has 10 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and egg white has 0.73g of carbohydrates.