Pumpkin Puree vs. Tomato

Nutrition comparison of Pumpkin Puree and Tomato


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

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

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

  • Both pumpkin puree and tomato are high in potassium.
  • Pumpkin puree has more beta-carotene and alpha-carotene than tomato, however, tomato contains more lycopene and lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree has more riboflavin and pantothenic acid.
  • Pumpkin puree is a great source of dietary fiber.
  • Pumpkin puree is an excellent source of Vitamin A.
  • Tomato is a great source of Vitamin C.
Detailed nutritional comparison of pumpkin puree and tomato 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: Pumpkin Puree (Pumpkin, canned, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Puree src
Image of Tomato src

Calories and Carbs

calories

Pumpkin puree and tomato contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, pumpkin puree is lighter in protein, heavier in carbs and similar to tomato for fat. Pumpkin puree has a macronutrient ratio of 11:82:7 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Puree Tomato
Protein 11% 17%
Carbohydrates 82% 74%
Fat 7% 9%
Alcohol ~ ~

carbohydrates

Pumpkin puree and tomato contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 142% more dietary fiber than tomato - pumpkin puree has 2.9g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Pumpkin puree and tomato contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and tomato has 2.6g of sugar.

Protein

protein

Pumpkin puree and tomato contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 226% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has 17 times more Vitamin A than tomato - pumpkin puree has 778ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Pumpkin puree and tomato contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Pumpkin puree and tomato contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Pumpkin Puree Tomato
Thiamin 0.024 MG 0.037 MG
Riboflavin 0.054 MG 0.019 MG
Niacin 0.367 MG 0.594 MG
Pantothenic acid 0.4 MG 0.089 MG
Vitamin B6 0.056 MG 0.08 MG
Folate 12 UG 15 UG

Minerals

calcium

Pumpkin puree has 160% more calcium than tomato - pumpkin puree has 26mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Pumpkin puree has 415% more iron than tomato - pumpkin puree has 1.4mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both pumpkin puree and tomato are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and tomato has 237mg 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 tomato per 100 grams, however, tomato contains more lycopene and lutein + zeaxanthin than pumpkin puree per 100 grams.

Pumpkin Puree Tomato
beta-carotene 6940 UG 449 UG
alpha-carotene 4795 UG 101 UG
lycopene ~ 2573 UG
lutein + zeaxanthin ~ 123 UG

Omega-3 and Omega-6

omega 3s

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

Pumpkin Puree Tomato
alpha linoleic acid 0.008 G 0.003 G
Total 0.008 G 0.003 G

omega 6s

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

Pumpkin Puree Tomato
linoleic acid 0.007 G 0.08 G
Total 0.007 G 0.08 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 Pumpkin Puree or Tomato .

Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Pumpkin Puree g

()
Daily Values (%)

Tomato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pumpkin puree or tomato contain more calories in 100 grams?
Pumpkin puree and tomato contain similar amounts of calories - pumpkin puree has 34 calories in 100g and tomato has 18 calories.

Does pumpkin puree or tomato have more carbohydrates?
By weight, pumpkin puree and tomato contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and tomato has 3.9g of carbohydrates.

Does pumpkin puree or tomato contain more potassium?
Both pumpkin puree and tomato are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and tomato has 237mg of potassium.

Compare Food