Nectarine vs. Pumpkin Puree

Nutrition comparison of Nectarine and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nectarine versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nectarine and pumpkin puree:

  • Both pumpkin puree and nectarine are high in potassium.
  • Pumpkin puree has 58% less sugar than nectarine.
  • Pumpkin puree has more beta-carotene and alpha-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more riboflavin and folate, however, nectarine contains more niacin.
  • Pumpkin puree is a great source of dietary fiber.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of nectarine 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: Nectarine (Nectarines, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Nectarine src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree and nectarine contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and nectarine has 44 calories.

For macronutrient ratios, nectarine is similar to pumpkin puree for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:85:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nectarine Pumpkin Puree
Protein 9% 11%
Carbohydrates 85% 82%
Fat 6% 7%
Alcohol ~ ~

carbohydrates

Pumpkin puree and nectarine contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 71% more dietary fiber than nectarine - pumpkin puree has 2.9g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.

sugar

Pumpkin puree has 58% less sugar than nectarine - pumpkin puree has 3.3g of sugar per 100 grams and nectarine has 7.9g of sugar.

Protein

protein

Pumpkin puree and nectarine contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and nectarine has 1.1g of protein.

Fat

saturated fat

Both pumpkin puree and nectarine are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree and nectarine contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 44 times more Vitamin A than nectarine - pumpkin puree has 778ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.

Vitamin E

Pumpkin puree and nectarine contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.

Vitamin K

Pumpkin puree and nectarine contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.

The B Vitamins

Pumpkin puree has more riboflavin and folate, however, nectarine contains more niacin. Both nectarine and pumpkin puree contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Nectarine Pumpkin Puree
Thiamin 0.034 MG 0.024 MG
Riboflavin 0.027 MG 0.054 MG
Niacin 1.125 MG 0.367 MG
Pantothenic acid 0.185 MG 0.4 MG
Vitamin B6 0.025 MG 0.056 MG
Folate 5 UG 12 UG

Minerals

calcium

Pumpkin puree has 333% more calcium than nectarine - pumpkin puree has 26mg of calcium per 100 grams and nectarine has 6mg of calcium.

iron

Pumpkin puree has 396% more iron than nectarine - pumpkin puree has 1.4mg of iron per 100 grams and nectarine has 0.28mg of iron.

potassium

Both pumpkin puree and nectarine are high in potassium. Pumpkin puree is very similar to nectarine for potassium - pumpkin puree has 206mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Nectarine Pumpkin Puree
beta-carotene 150 UG 6940 UG
lutein + zeaxanthin 130 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both nectarine and pumpkin puree contain small amounts of alpha linoleic acid (ALA).

Nectarine Pumpkin Puree
alpha linoleic acid 0.002 G 0.008 G
Total 0.002 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, nectarine has more linoleic acid than pumpkin puree per 100 grams.

Nectarine Pumpkin Puree
linoleic acid 0.111 G 0.007 G
Total 0.111 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: Nectarine (Nectarines, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or nectarine contain more calories in 100 grams?
Pumpkin puree and nectarine contain similar amounts of calories - pumpkin puree has 34 calories in 100g and nectarine has 44 calories.

Does pumpkin puree or nectarine have more carbohydrates?
By weight, pumpkin puree and nectarine contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and nectarine has 10.6g of carbohydrates.

Does pumpkin puree or nectarine contain more potassium?
Both pumpkin puree and nectarine are high in potassium. Pumpkin puree is very similar to nectarine for potassium - pumpkin puree has 206mg of potassium in 100 grams and nectarine has 201mg of potassium.