Raisins vs. Pumpkin Puree
Nutrition comparison of Raisins and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and pumpkin puree:
- Both raisins and pumpkin puree are high in dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin puree contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and pumpkin puree has 89% less calories than raisin - raisin has 296 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Raisins has a macronutrient ratio of 3:95:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Pumpkin Puree | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pumpkin puree has 90% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Both raisins and pumpkin puree are high in dietary fiber. Raisin has 134% more dietary fiber than pumpkin puree - raisin has 6.8g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Raisin has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and pumpkin puree contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both raisins and pumpkin puree are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Raisins and pumpkin puree contain similar amounts of Vitamin C - raisin has 5.4mg 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 more Vitamin A than raisin - pumpkin puree has 778ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pumpkin puree has more Vitamin E than raisin - pumpkin puree has 1.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than raisin - pumpkin puree has 16ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin puree contains more pantothenic acid and folate.
| Raisins | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.112 MG | 0.024 MG |
| Riboflavin | 0.182 MG | 0.054 MG |
| Niacin | 1.114 MG | 0.367 MG |
| Pantothenic acid | 0.045 MG | 0.4 MG |
| Vitamin B6 | 0.188 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Raisins and pumpkin puree contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Raisin is a great source of iron and it has 86% more iron than pumpkin puree - raisin has 2.6mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both raisins and pumpkin puree are high in potassium. Raisin has 300% more potassium than pumpkin puree - raisin has 825mg of potassium per 100 grams and pumpkin puree has 206mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Raisins | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.008 G |
| Total | 0.037 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than pumpkin puree per 100 grams.
| Raisins | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.122 G | 0.007 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Pumpkin Puree (Pumpkin, canned, without salt) .
Raisins 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 raisins or pumpkin puree contain more calories in 100 grams?Raisin is high in calories and pumpkin puree has 90% less calories than raisin - raisin has 296 calories in 100g and pumpkin puree has 34 calories.
Does raisins or pumpkin puree have more carbohydrates?
By weight, raisin is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does raisins or pumpkin puree contain more potassium?
Both raisins and pumpkin puree are high in potassium. Raisin has 300% more potassium than pumpkin puree - raisin has 825mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.