Sour Cream vs. Pumpkin Puree
Nutrition comparison of Sour Cream and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and pumpkin puree:
- Both pumpkin puree and sour cream are high in Vitamin A.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Sour cream has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin.
- Sour cream is an excellent source of calcium.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and pumpkin puree has 83% less calories than sour cream - pumpkin puree has 34 calories per 100 grams and sour cream has 198 calories.
For macronutrient ratios, sour cream is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Pumpkin Puree | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 9% | 82% |
| Fat | 86% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and sour cream contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than sour cream - pumpkin puree has 2.9g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Pumpkin puree and sour cream contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Pumpkin puree and sour cream contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and pumpkin puree has 99% less saturated fat than sour cream - pumpkin puree has 0.15g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and pumpkin puree are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Pumpkin puree has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 367% more Vitamin C than sour cream - pumpkin puree has 4.2mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.
Vitamin A
Both pumpkin puree and sour cream are high in Vitamin A. Pumpkin puree has 527% more Vitamin A than sour cream - pumpkin puree has 778ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.
Vitamin E
Pumpkin puree and sour cream contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Pumpkin puree and sour cream contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Sour cream has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin. Both sour cream and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Sour Cream | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.02 MG | 0.024 MG |
| Riboflavin | 0.168 MG | 0.054 MG |
| Niacin | 0.093 MG | 0.367 MG |
| Pantothenic acid | 0.472 MG | 0.4 MG |
| Vitamin B6 | 0.041 MG | 0.056 MG |
| Folate | 6 UG | 12 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Sour cream is an excellent source of calcium and it has 288% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Pumpkin puree has 18 times more iron than sour cream - pumpkin puree has 1.4mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 65% more potassium than sour cream - pumpkin puree has 206mg of potassium per 100 grams and sour cream has 125mg 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,
| Sour Cream | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 25 UG | 6940 UG |
| lutein + zeaxanthin | 4 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than pumpkin puree per 100 grams.
| Sour Cream | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.008 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, sour cream has more linoleic acid than pumpkin puree per 100 grams.
| Sour Cream | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 0.648 G | 0.007 G |
| Total | 0.666 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: Sour Cream (Cream, sour, cultured) and Pumpkin Puree (Pumpkin, canned, without salt) .
Sour Cream 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 sour cream contain more calories in 100 grams?Sour cream is high in calories and pumpkin puree has 80% less calories than sour cream - pumpkin puree has 34 calories in 100g and sour cream has 198 calories.
Does pumpkin puree or sour cream have more carbohydrates?
By weight, pumpkin puree and sour cream contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does pumpkin puree or sour cream contain more calcium?
Sour cream is a rich source of calcium and it has 290% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and sour cream has 101mg of calcium.