Eggplant vs. Pumpkin Puree
Nutrition comparison of Eggplant and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and pumpkin puree:
- Both pumpkin puree and eggplant are high in dietary fiber and potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than eggplant, however, eggplant contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and eggplant contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, eggplant is similar to pumpkin puree for protein, carbs and fat. Eggplant has a macronutrient ratio of 14:82:4 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and eggplant contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
dietary fiber
Both pumpkin puree and eggplant are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Pumpkin puree and eggplant contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Pumpkin puree and eggplant contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both pumpkin puree and eggplant are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and eggplant contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than eggplant - pumpkin puree has 778ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and eggplant contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Pumpkin puree and eggplant contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Both eggplant and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Eggplant | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.039 MG | 0.024 MG |
| Riboflavin | 0.037 MG | 0.054 MG |
| Niacin | 0.649 MG | 0.367 MG |
| Pantothenic acid | 0.281 MG | 0.4 MG |
| Vitamin B6 | 0.084 MG | 0.056 MG |
| Folate | 22 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 189% more calcium than eggplant - pumpkin puree has 26mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Pumpkin puree has 504% more iron than eggplant - pumpkin puree has 1.4mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both pumpkin puree and eggplant are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and eggplant has 229mg 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 eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Eggplant | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 14 UG | 6940 UG |
| lutein + zeaxanthin | 36 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both eggplant and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Eggplant | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.008 G |
| Total | 0.013 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than pumpkin puree per 100 grams.
| Eggplant | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.063 G | 0.007 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Eggplant 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 eggplant contain more calories in 100 grams?Pumpkin puree and eggplant contain similar amounts of calories - pumpkin puree has 34 calories in 100g and eggplant has 25 calories.
Does pumpkin puree or eggplant have more carbohydrates?
By weight, pumpkin puree and eggplant contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and eggplant has 5.9g of carbohydrates.
Does pumpkin puree or eggplant contain more potassium?
Both pumpkin puree and eggplant are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and eggplant has 229mg of potassium.