Pumpkin Puree vs. Squash
Nutrition comparison of Pumpkin Puree and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and squash:
- Both pumpkin puree and squash are high in Vitamin A, dietary fiber and potassium.
- Squash has more thiamin, niacin and Vitamin B6, however, pumpkin puree contains more riboflavin.
- Squash is a great source of Vitamin C and calcium.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and squash contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, pumpkin puree is lighter in carbs, heavier in fat and similar to squash for protein. Pumpkin puree has a macronutrient ratio of 11:82:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 82% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and squash contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both pumpkin puree and squash 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 squash has 3.2g of dietary fiber.
sugar
Pumpkin puree and squash contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Pumpkin puree and squash contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both pumpkin puree and squash are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 260% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Both pumpkin puree and squash are high in Vitamin A. Pumpkin puree has 39% more Vitamin A than squash - pumpkin puree has 778ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Pumpkin puree and squash contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Pumpkin puree and squash contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin and Vitamin B6, however, pumpkin puree contains more riboflavin. Both pumpkin puree and squash contain significant amounts of pantothenic acid and folate.
| Pumpkin Puree | Squash | |
|---|---|---|
| Thiamin | 0.024 MG | 0.072 MG |
| Riboflavin | 0.054 MG | 0.017 MG |
| Niacin | 0.367 MG | 0.969 MG |
| Pantothenic acid | 0.4 MG | 0.359 MG |
| Vitamin B6 | 0.056 MG | 0.124 MG |
| Folate | 12 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 58% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Pumpkin puree has 132% more iron than squash - pumpkin puree has 1.4mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both pumpkin puree and squash are high in potassium. Squash has 38% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and squash has 284mg 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, both pumpkin puree and squash contain significant amounts of beta-carotene.
| Pumpkin Puree | Squash | |
|---|---|---|
| beta-carotene | 6940 UG | 4570 UG |
| alpha-carotene | 4795 UG | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Squash | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.024 G |
| Total | 0.008 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and squash contain small amounts of linoleic acid.
| Pumpkin Puree | Squash | |
|---|---|---|
| linoleic acid | 0.007 G | 0.014 G |
| Total | 0.007 G | 0.014 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: Pumpkin Puree (Pumpkin, canned, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Pumpkin Puree g
()
|
Daily Values (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Pumpkin puree and squash contain similar amounts of calories - pumpkin puree has 34 calories in 100g and squash has 40 calories.
Does pumpkin puree or squash have more carbohydrates?
By weight, pumpkin puree and squash contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and squash has 10.5g of carbohydrates.
Does pumpkin puree or squash contain more potassium?
Both pumpkin puree and squash are high in potassium. Squash has 40% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and squash has 284mg of potassium.