Greek Yogurt vs. Pumpkin Puree
Nutrition comparison of Greek Yogurt and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and pumpkin puree:
- Greek yogurt has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Pumpkin puree has 53% less calories than greek yogurt.
- Pumpkin puree has 7.4 times less saturated fat than greek yogurt.
- 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 53% less calories than greek yogurt - pumpkin puree has 34 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Pumpkin Puree | |
|---|---|---|
| Protein | 55% | 11% |
| Carbohydrates | 22% | 82% |
| Fat | 24% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and greek yogurt contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than greek yogurt - pumpkin puree has 2.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Pumpkin puree and greek yogurt contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 805% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Pumpkin puree has 7.4 times less saturated fat than greek yogurt - pumpkin puree has 0.15g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and pumpkin puree are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Pumpkin puree has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 425% more Vitamin C than greek yogurt - pumpkin puree has 4.2mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 764% more Vitamin A than greek yogurt - pumpkin puree has 778ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Pumpkin puree and greek yogurt contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Pumpkin puree and greek yogurt contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin. Both greek yogurt and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Greek Yogurt | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.044 MG | 0.024 MG |
| Riboflavin | 0.233 MG | 0.054 MG |
| Niacin | 0.197 MG | 0.367 MG |
| Pantothenic acid | 0.47 MG | 0.4 MG |
| Vitamin B6 | 0.055 MG | 0.056 MG |
| Folate | 12 UG | 12 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 342% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Pumpkin puree has 33 times more iron than greek yogurt - pumpkin puree has 1.4mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 46% more potassium than greek yogurt - pumpkin puree has 206mg of potassium per 100 grams and greek yogurt has 141mg 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,
| Greek Yogurt | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 6 UG | 6940 UG |
| lutein + zeaxanthin | 1 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both greek yogurt and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.008 G |
| Total | 0.007 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than pumpkin puree per 100 grams.
| Greek Yogurt | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.007 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pumpkin Puree (Pumpkin, canned, without salt) .
Greek Yogurt 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 greek yogurt contain more calories in 100 grams?Pumpkin puree has 50% less calories than greek yogurt - pumpkin puree has 34 calories in 100g and greek yogurt has 73 calories.
Is pumpkin puree or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Does pumpkin puree or greek yogurt have more carbohydrates?
By weight, pumpkin puree and greek yogurt contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does pumpkin puree or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 340% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and greek yogurt has 115mg of calcium.