Pumpkin Puree vs. Watercress
Nutrition comparison of Pumpkin Puree and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and watercress:
- Both pumpkin puree and watercress are high in Vitamin A and potassium.
- Pumpkin puree has more beta-carotene and alpha-carotene than watercress, however, watercress contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Watercress has 5.2 times less carbohydrates than pumpkin puree.
- Watercress has 68% less calories than pumpkin puree.
- Watercress has more thiamin, riboflavin and Vitamin B6, however, pumpkin puree contains more niacin.
- Watercress is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 68% less calories than pumpkin puree - pumpkin puree has 34 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, pumpkin puree is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Watercress | |
|---|---|---|
| Protein | 11% | 67% |
| Carbohydrates | 82% | 33% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 5.2 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 480% more dietary fiber than watercress - pumpkin puree has 2.9g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Pumpkin puree and watercress contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Pumpkin puree and watercress contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both pumpkin puree and watercress are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 924% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Both pumpkin puree and watercress are high in Vitamin A. Pumpkin puree has 386% more Vitamin A than watercress - pumpkin puree has 778ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Pumpkin puree and watercress contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 14 times more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin and Vitamin B6, however, pumpkin puree contains more niacin. Both pumpkin puree and watercress contain significant amounts of pantothenic acid and folate.
| Pumpkin Puree | Watercress | |
|---|---|---|
| Thiamin | 0.024 MG | 0.09 MG |
| Riboflavin | 0.054 MG | 0.12 MG |
| Niacin | 0.367 MG | 0.2 MG |
| Pantothenic acid | 0.4 MG | 0.31 MG |
| Vitamin B6 | 0.056 MG | 0.129 MG |
| Folate | 12 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 362% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Pumpkin puree has 595% more iron than watercress - pumpkin puree has 1.4mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both pumpkin puree and watercress are high in potassium. Watercress has 60% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and watercress has 330mg 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 watercress per 100 grams, however, watercress contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Watercress | |
|---|---|---|
| beta-carotene | 6940 UG | 1914 UG |
| alpha-carotene | 4795 UG | ~ |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, watercress has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.023 G |
| Total | 0.008 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and watercress contain small amounts of linoleic acid.
| Pumpkin Puree | Watercress | |
|---|---|---|
| linoleic acid | 0.007 G | 0.012 G |
| Total | 0.007 G | 0.012 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 Watercress (Watercress, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Watercress has 70% less calories than pumpkin puree - pumpkin puree has 34 calories in 100g and watercress has 11 calories.
Is pumpkin puree or watercress better for protein?
Pumpkin puree and watercress contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and watercress has 2.3g of protein.
Does pumpkin puree or watercress have more carbohydrates?
By weight, watercress has 5.2 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does pumpkin puree or watercress contain more calcium?
Watercress is a rich source of calcium and it has 360% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and watercress has 120mg of calcium.
Does pumpkin puree or watercress contain more potassium?
Both pumpkin puree and watercress are high in potassium. Watercress has 60% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and watercress has 330mg of potassium.