Kale vs. Pumpkin Puree
Nutrition comparison of Kale and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and pumpkin puree:
- Both kale and pumpkin puree are high in Vitamin A, dietary fiber and potassium.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin C, Vitamin K and calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than kale, however, kale contains more lutein + zeaxanthin than pumpkin puree.
USDA sources for nutritional information: Kale (Kale, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and pumpkin puree contain similar amounts of calories - kale has 35 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Kale has a macronutrient ratio of 28:41:31 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Pumpkin Puree | |
|---|---|---|
| Protein | 28% | 11% |
| Carbohydrates | 41% | 82% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and pumpkin puree contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both kale and pumpkin puree are high in dietary fiber. Kale has 41% more dietary fiber than pumpkin puree - kale has 4.1g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Kale and pumpkin puree contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Kale has 165% more protein than pumpkin puree - kale has 2.9g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both kale and pumpkin puree are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 21 times more Vitamin C than pumpkin puree - kale has 93.4mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Both kale and pumpkin puree are high in Vitamin A. Pumpkin puree has 223% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Kale and pumpkin puree contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 23 times more Vitamin K than pumpkin puree - kale has 389.6ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kale and pumpkin puree contain significant amounts of pantothenic acid.
| Kale | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.113 MG | 0.024 MG |
| Riboflavin | 0.347 MG | 0.054 MG |
| Niacin | 1.18 MG | 0.367 MG |
| Pantothenic acid | 0.37 MG | 0.4 MG |
| Vitamin B6 | 0.147 MG | 0.056 MG |
| Folate | 62 UG | 12 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 877% more calcium than pumpkin puree - kale has 254mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Kale and pumpkin puree contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both kale and pumpkin puree are high in potassium. Kale has 69% more potassium than pumpkin puree - kale has 348mg 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 kale per 100 grams, however, kale contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Kale | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 2873 UG | 6940 UG |
| lutein + zeaxanthin | 6261 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Kale | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.008 G |
| Total | 0.378 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than pumpkin puree per 100 grams.
| Kale | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.291 G | 0.007 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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: Kale (Kale, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Kale 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 kale or pumpkin puree contain more calories in 100 grams?Kale and pumpkin puree contain similar amounts of calories - kale has 35 calories in 100g and pumpkin puree has 34 calories.
Does kale or pumpkin puree have more carbohydrates?
By weight, kale and pumpkin puree contain similar amounts of carbs - kale has 4.4g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does kale or pumpkin puree contain more calcium?
Kale is a rich source of calcium and it has 880% more calcium than pumpkin puree - kale has 254mg of calcium in 100 grams and pumpkin puree has 26mg of calcium.
Does kale or pumpkin puree contain more potassium?
Both kale and pumpkin puree are high in potassium. Kale has 70% more potassium than pumpkin puree - kale has 348mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.