Pumpkin Puree vs. Yellow Corn
Nutrition comparison of Pumpkin Puree and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and yellow corn:
- Both pumpkin puree and yellow corn are high in dietary fiber and potassium.
- Pumpkin puree has 61% less carbohydrates than yellow corn.
- Pumpkin puree has 65% less calories than yellow corn.
- Pumpkin puree has more beta-carotene and alpha-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
- Yellow corn has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 65% less calories than yellow corn - pumpkin puree has 34 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, pumpkin puree is heavier in carbs, lighter in fat and similar to yellow corn for protein. Pumpkin puree has a macronutrient ratio of 11:82:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Yellow Corn | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 61% less carbohydrates than yellow corn - pumpkin puree has 8.1g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both pumpkin puree and yellow corn are high in dietary fiber. Pumpkin puree has 21% more dietary fiber than yellow corn - pumpkin puree has 2.9g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Pumpkin puree and yellow corn contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 210% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both pumpkin puree and yellow corn are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and yellow corn contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 58 times more Vitamin A than yellow corn - pumpkin puree has 778ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Pumpkin puree and yellow corn contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Pumpkin puree and yellow corn contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin and Vitamin B6. Both pumpkin puree and yellow corn contain significant amounts of riboflavin, pantothenic acid and folate.
| Pumpkin Puree | Yellow Corn | |
|---|---|---|
| Thiamin | 0.024 MG | 0.093 MG |
| Riboflavin | 0.054 MG | 0.057 MG |
| Niacin | 0.367 MG | 1.683 MG |
| Pantothenic acid | 0.4 MG | 0.792 MG |
| Vitamin B6 | 0.056 MG | 0.139 MG |
| Folate | 12 UG | 23 UG |
Minerals
calcium
Pumpkin puree has 767% more calcium than yellow corn - pumpkin puree has 26mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Pumpkin puree has 209% more iron than yellow corn - pumpkin puree has 1.4mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both pumpkin puree and yellow corn are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and yellow corn has 218mg 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 yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Puree | Yellow Corn | |
|---|---|---|
| beta-carotene | 6940 UG | 66 UG |
| alpha-carotene | 4795 UG | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.018 G |
| Total | 0.008 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Puree | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.007 G | 0.586 G |
| Total | 0.007 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pumpkin Puree g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Pumpkin puree has 70% less calories than yellow corn - pumpkin puree has 34 calories in 100g and yellow corn has 96 calories.
Does pumpkin puree or yellow corn have more carbohydrates?
By weight, pumpkin puree has 60% fewer carbohydrates than yellow corn - pumpkin puree has 8.1g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does pumpkin puree or yellow corn contain more potassium?
Both pumpkin puree and yellow corn are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and yellow corn has 218mg of potassium.