Quinoa vs. Pumpkin Puree
Nutrition comparison of Cooked Quinoa and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pumpkin puree:
- Both pumpkin puree and quinoa are high in dietary fiber.
- Pumpkin puree has 62% less carbohydrates than quinoa.
- Pumpkin puree has more beta-carotene and alpha-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
- Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and pumpkin puree has 72% less calories than quinoa - pumpkin puree has 34 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pumpkin Puree | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 71% | 82% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 62% less carbohydrates than quinoa - pumpkin puree has 8.1g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both pumpkin puree and quinoa are high in dietary fiber. Pumpkin puree has a little more dietary fiber (4%) than quinoa by weight - pumpkin puree has 2.9g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Pumpkin puree and quinoa contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 300% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both pumpkin puree and quinoa are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than quinoa - pumpkin puree has 4.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than quinoa - pumpkin puree has 778ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Pumpkin puree and quinoa contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than quinoa - pumpkin puree has 16ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid. Both quinoa and pumpkin puree contain significant amounts of riboflavin and niacin.
| Quinoa | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.107 MG | 0.024 MG |
| Riboflavin | 0.11 MG | 0.054 MG |
| Niacin | 0.412 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.123 MG | 0.056 MG |
| Folate | 42 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 53% more calcium than quinoa - pumpkin puree has 26mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Pumpkin puree and quinoa contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Pumpkin puree and quinoa contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Quinoa | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 3 UG | 6940 UG |
| lutein + zeaxanthin | 53 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than pumpkin puree per 100 grams.
| Quinoa | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.008 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than pumpkin puree per 100 grams.
| Quinoa | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.974 G | 0.007 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Quinoa g
()
|
Daily Values (%) |
Pumpkin Puree 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 quinoa contain more calories in 100 grams?Quinoa is high in calories and pumpkin puree has 70% less calories than quinoa - pumpkin puree has 34 calories in 100g and quinoa has 120 calories.
Does pumpkin puree or quinoa have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than quinoa - pumpkin puree has 8.1g of carbs for 100g and quinoa has 21.3g of carbohydrates.