Raspberries vs. Pumpkin Puree

Nutrition comparison of Raspberries and Pumpkin Puree


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

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

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

  • Both raspberries and pumpkin puree are high in dietary fiber.
  • Pumpkin puree has more beta-carotene and alpha-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree is a great source of potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
  • Raspberry is an excellent source of Vitamin C.
Detailed nutritional comparison of raspberries 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: Raspberries (Raspberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Pumpkin Puree src

Calories and Carbs

calories

Raspberries and pumpkin puree contain similar amounts of calories - raspberry has 52 calories per 100 grams and pumpkin puree has 34 calories.

For macronutrient ratios, raspberries is heavier in fat and similar to pumpkin puree for protein and carbs. Raspberries has a macronutrient ratio of 8:81:11 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Pumpkin Puree
Protein 8% 11%
Carbohydrates 81% 82%
Fat 11% 7%
Alcohol ~ ~

carbohydrates

Raspberries and pumpkin puree contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.

dietary fiber

Both raspberries and pumpkin puree are high in dietary fiber. Raspberry has 124% more dietary fiber than pumpkin puree - raspberry has 6.5g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.

sugar

Raspberries and pumpkin puree contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.

Protein

protein

Raspberries and pumpkin puree contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and pumpkin puree has 1.1g of protein.

Fat

saturated fat

Both raspberries and pumpkin puree are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 524% more Vitamin C than pumpkin puree - raspberry has 26.2mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 388 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.

Vitamin E

Raspberries and pumpkin puree contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.

Vitamin K

Raspberries and pumpkin puree contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.

The B Vitamins

Both raspberries and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Raspberries Pumpkin Puree
Thiamin 0.032 MG 0.024 MG
Riboflavin 0.038 MG 0.054 MG
Niacin 0.598 MG 0.367 MG
Pantothenic acid 0.329 MG 0.4 MG
Vitamin B6 0.055 MG 0.056 MG
Folate 21 UG 12 UG

Minerals

calcium

Raspberries and pumpkin puree contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.

iron

Pumpkin puree has 101% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 36% more potassium than raspberry - raspberry has 151mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Raspberries Pumpkin Puree
beta-carotene 12 UG 6940 UG
alpha-carotene 16 UG 4795 UG
lutein + zeaxanthin 136 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Raspberries Pumpkin Puree
alpha linoleic acid 0.126 G 0.008 G
Total 0.126 G 0.008 G

omega 6s

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

Raspberries Pumpkin Puree
linoleic acid 0.249 G 0.007 G
Total 0.249 G 0.007 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raspberries or Pumpkin Puree .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does raspberries or pumpkin puree contain more calories in 100 grams?
Raspberries and pumpkin puree contain similar amounts of calories - raspberry has 52 calories in 100g and pumpkin puree has 34 calories.

Does raspberries or pumpkin puree have more carbohydrates?
By weight, raspberries and pumpkin puree contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.