Strawberries vs. Pumpkin Puree

Nutrition comparison of Strawberries and Pumpkin Puree


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

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

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

  • Pumpkin puree has more beta-carotene and alpha-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more riboflavin and pantothenic acid.
  • Pumpkin puree is a great source of dietary fiber and potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of strawberries 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: Strawberries (Strawberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Strawberries src
Image of Pumpkin Puree src

Calories and Carbs

calories

Strawberries and pumpkin puree contain similar amounts of calories - strawberry has 32 calories per 100 grams and pumpkin puree has 34 calories.

For macronutrient ratios, strawberries is lighter in protein and similar to pumpkin puree for carbs and fat. Strawberries has a macronutrient ratio of 7:85:8 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Strawberries Pumpkin Puree
Protein 7% 11%
Carbohydrates 85% 82%
Fat 8% 7%
Alcohol ~ ~

carbohydrates

Strawberries and pumpkin puree contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 45% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.

sugar

Strawberries and pumpkin puree contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.

Protein

protein

Strawberries and pumpkin puree contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and pumpkin puree has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 13 times more Vitamin C than pumpkin puree - strawberry has 58.8mg 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 777 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.

Vitamin E

Strawberries and pumpkin puree contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Strawberries Pumpkin Puree
Thiamin 0.024 MG 0.024 MG
Riboflavin 0.022 MG 0.054 MG
Niacin 0.386 MG 0.367 MG
Pantothenic acid 0.125 MG 0.4 MG
Vitamin B6 0.047 MG 0.056 MG
Folate 24 UG 12 UG

Minerals

calcium

Pumpkin puree has 63% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.

iron

Pumpkin puree has 239% more iron than strawberry - strawberry has 0.41mg 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 35% more potassium than strawberry - strawberry has 153mg 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than pumpkin puree per 100 grams.

Strawberries Pumpkin Puree
beta-carotene 7 UG 6940 UG
lutein + zeaxanthin 26 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

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

Strawberries Pumpkin Puree
alpha linoleic acid 0.065 G 0.008 G
Total 0.065 G 0.008 G

omega 6s

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

Strawberries Pumpkin Puree
linoleic acid 0.09 G 0.007 G
Total 0.09 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: Strawberries (Strawberries, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does strawberries or pumpkin puree contain more calories in 100 grams?
Strawberries and pumpkin puree contain similar amounts of calories - strawberry has 32 calories in 100g and pumpkin puree has 34 calories.

Does strawberries or pumpkin puree have more carbohydrates?
By weight, strawberries and pumpkin puree contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.