How many calories are in one cup of pumpkin puree?

Pumpkin puree has 83 calories per cup or 34 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of pumpkin puree?

One cup of Pumpkin Puree has 2.7 grams of protein or about 5% of daily recommended intake. Pumpkin puree is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in pumpkin puree?

Pumpkin puree is an excellent source of many nutrients, including dietary fiber, Vitamin A, calcium, iron and potassium. It also contains significant amounts of carbohydrates, Vitamin C and magnesium.

Does pumpkin puree contain antioxidants?

Pumpkin puree contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and alpha-carotene.

Food with Nutrition Similar to Pumpkin Puree

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Summary
Similar plants
Similar dairy
Similar fruits
Other Similar Foods

Pumpkin Puree source

Similar to Pumpkin Puree

A common and nutrient dense vegetable, pumpkin puree is an excellent source of Vitamin A. It is also a good source of dietary fiber and potassium. One cup of pumpkin puree contains about 83 calories.

Many foods are similar nutritionally to pumpkin puree, including baby carrots, carrots, butter, unsalted and sweet potatoes. Other similar foods include paprika.

We compared the key nutrients in pumpkin puree (dietary fiber, potassium and Vitamin A) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Baby Carrots, Carrots, Sweet Potatoes, Squash, Paprika, Cayenne Pepper, Bok Choy, , Romaine Lettuce, Bok Choy

dairy and eggs: Butter, Unsalted, Heavy Cream, Whipping Cream, Cream Cheese, Sour Cream, Kefir

fruits: Apricot, Acai Berry Juice, Cantaloupe

other: Margarine

The details of the top 20 foods most nutritionally similar to pumpkin puree are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to pumpkin puree. Baby carrots, carrots, sweet potatoes, squash and paprika are all high in dietary fiber, potassium and or Vitamin A.

Baby Carrots

Similarity: > 95%

Baby carrots are also high in dietary fiber, Vitamin A and potassium.

For 100 grams of pumpkin puree and baby carrots:

Pumpkin Puree (3/8 cup)		Baby Carrots (7 large)
2.9	dietary fiber (G)	2.9
206	potassium (MG)	237
778	Vitamin A (UG)	690

However, pumpkin puree does contain more Vitamin E and iron than baby carrots by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	35
3.3	sugar (G)	4.8
1.1	protein (G)	0.64
0.15	saturated fat (G)	0.02
4.2	Vitamin C (MG)	2.6
778	Vitamin A (UG)	690
1.1	Vitamin E (MG)	0
26	calcium (MG)	32
1.4	iron (MG)	0.89
0.02	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.04
0.37	niacin (MG)	0.56
0.4	pantothenic acid (MG)	0.4
0.06	Vitamin B6 (MG)	0.11
12	folate (UG)	27

0.993 | 0.993 | 2.01 Complete Comparison:
Baby Carrots vs. Pumpkin Puree

Carrots

Similarity: > 95%

Carrots are also high in dietary fiber, Vitamin A and potassium. Also, carrots contains more Vitamin B6 than pumpkin puree.

For 100 grams of pumpkin puree and carrots:

Pumpkin Puree (3/8 cup)		Carrots (3/4 cup)
2.9	dietary fiber (G)	2.8
206	potassium (MG)	320
778	Vitamin A (UG)	835

However, pumpkin puree does contain more iron than carrots by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	41
3.3	sugar (G)	4.7
1.1	protein (G)	0.93
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	5.9
778	Vitamin A (UG)	835
1.1	Vitamin E (MG)	0.66
26	calcium (MG)	33
1.4	iron (MG)	0.3
0.02	thiamin (MG)	0.07
0.05	riboflavin (MG)	0.06
0.37	niacin (MG)	0.98
0.4	pantothenic acid (MG)	0.27
0.06	Vitamin B6 (MG)	0.14
12	folate (UG)	19

0.993 | 0.993 | 2.24 Complete Comparison:
Carrots vs. Pumpkin Puree

Sweet Potatoes

Similarity: > 95%

Sweet potatoes are also high in dietary fiber, Vitamin A and potassium. Also, sweet potatoes contains more pantothenic acid and Vitamin B6 than pumpkin puree.

For 100 grams of pumpkin puree and sweet potatoes:

Pumpkin Puree (3/8 cup)		Sweet Potatoes (3/4 cup)
2.9	dietary fiber (G)	3
206	potassium (MG)	337
778	Vitamin A (UG)	709

However, pumpkin puree does contain more iron than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	86
3.3	sugar (G)	4.2
1.1	protein (G)	1.6
0.15	saturated fat (G)	0.02
4.2	Vitamin C (MG)	2.4
778	Vitamin A (UG)	709
1.1	Vitamin E (MG)	0.26
26	calcium (MG)	30
1.4	iron (MG)	0.61
0.02	thiamin (MG)	0.08
0.05	riboflavin (MG)	0.06
0.37	niacin (MG)	0.56
0.4	pantothenic acid (MG)	0.8
0.06	Vitamin B6 (MG)	0.21
12	folate (UG)	11

0.974 | 0.974 | 2.41 Complete Comparison:
Sweet Potatoes vs. Pumpkin Puree

Squash

Similarity: > 95%

Squash is also high in dietary fiber, Vitamin A and potassium. Also, squash contains more Vitamin C, calcium and Vitamin B6 than pumpkin puree.

For 100 grams of pumpkin puree and squash:

Pumpkin Puree (3/8 cup)		Squash (1/2 cup)
2.9	dietary fiber (G)	3.2
206	potassium (MG)	284
778	Vitamin A (UG)	558

However, pumpkin puree does contain more iron than squash by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	40
3.3	sugar (G)	2
1.1	protein (G)	0.9
0.15	saturated fat (G)	0.02
4.2	Vitamin C (MG)	15
778	Vitamin A (UG)	558
1.1	Vitamin E (MG)	1.3
26	calcium (MG)	41
1.4	iron (MG)	0.6
0.02	thiamin (MG)	0.07
0.05	riboflavin (MG)	0.02
0.37	niacin (MG)	0.97
0.4	pantothenic acid (MG)	0.36
0.06	Vitamin B6 (MG)	0.12
12	folate (UG)	19

0.96 | 0.96 | 2.12 Complete Comparison:
Squash vs. Pumpkin Puree

Paprika

Similarity: 80%

More nutritionally dense than pumpkin puree, paprika is also high in dietary fiber, Vitamin A and potassium. Also, paprika contains more protein and Vitamin E than pumpkin puree.

For 100 grams of pumpkin puree and paprika:

Pumpkin Puree (3/8 cup)		Paprika (43 tsps)
2.9	dietary fiber (G)	35
206	potassium (MG)	2280
778	Vitamin A (UG)	2463

However, pumpkin puree does contain more Vitamin C than paprika by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	282
3.3	sugar (G)	10
1.1	protein (G)	14
0.15	saturated fat (G)	2.1
4.2	Vitamin C (MG)	0.9
778	Vitamin A (UG)	2463
1.1	Vitamin E (MG)	29
26	calcium (MG)	229
1.4	iron (MG)	21
0.02	thiamin (MG)	0.33
0.05	riboflavin (MG)	1.2
0.37	niacin (MG)	10
0.4	pantothenic acid (MG)	2.5
0.06	Vitamin B6 (MG)	2.1
12	folate (UG)	49

0.803 | 0.803 | 13.17 Complete Comparison:
Paprika vs. Pumpkin Puree

Cayenne Pepper

Similarity: 76%

More nutritionally dense than pumpkin puree, cayenne pepper is also high in dietary fiber, Vitamin A and potassium. Also, cayenne pepper contains more protein and Vitamin C than pumpkin puree.

For 100 grams of pumpkin puree and cayenne pepper:

Pumpkin Puree (3/8 cup)		Cayenne Pepper (56 tsps)
2.9	dietary fiber (G)	27
206	potassium (MG)	2014
778	Vitamin A (UG)	2081

However, pumpkin puree does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	318
3.3	sugar (G)	10
1.1	protein (G)	12
0.15	saturated fat (G)	3.3
4.2	Vitamin C (MG)	76
778	Vitamin A (UG)	2081
1.1	Vitamin E (MG)	30
26	calcium (MG)	148
1.4	iron (MG)	7.8
0.02	thiamin (MG)	0.33
0.05	riboflavin (MG)	0.92
0.37	niacin (MG)	8.7
0.4	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	2.5
12	folate (UG)	106

0.759 | 0.759 | 12.64 Complete Comparison:
Cayenne Pepper vs. Pumpkin Puree

Bok Choy

Similarity: 66%

Bok choy is also high in Vitamin A and potassium. Also, bok choy contains more Vitamin C, calcium and Vitamin B6 than pumpkin puree.

For 100 grams of pumpkin puree and bok choy:

Pumpkin Puree (3/8 cup)		Bok Choy (5/8 cup)
2.9	dietary fiber (G)	1
206	potassium (MG)	371
778	Vitamin A (UG)	212

A higher water content, bok choy is less nutritionally dense than pumpkin puree. Pumpkin puree does contain more dietary fiber than bok choy by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	12
3.3	sugar (G)	0.83
1.1	protein (G)	1.6
0.15	saturated fat (G)	0.02
4.2	Vitamin C (MG)	26
778	Vitamin A (UG)	212
1.1	Vitamin E (MG)	0.09
26	calcium (MG)	93
1.4	iron (MG)	1
0.02	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.06
0.37	niacin (MG)	0.43
0.4	pantothenic acid (MG)	0.08
0.06	Vitamin B6 (MG)	0.17
12	folate (UG)	41

0.662 | 0.662 | 0 Complete Comparison:
Bok Choy vs. Pumpkin Puree

Similarity: 63%

is also high in dietary fiber, Vitamin A and potassium. Also, contains more protein, Vitamin E and calcium than pumpkin puree.

For 100 grams of pumpkin puree and :

Pumpkin Puree (3/8 cup)		(37 tsps)
2.9	dietary fiber (G)	35
206	potassium (MG)	1950
778	Vitamin A (UG)	1483

However, pumpkin puree does contain more Vitamin C than by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	282
3.3	sugar (G)	7.2
1.1	protein (G)	13
0.15	saturated fat (G)	2.5
4.2	Vitamin C (MG)	0.7
778	Vitamin A (UG)	1483
1.1	Vitamin E (MG)	38
26	calcium (MG)	330
1.4	iron (MG)	17
0.02	thiamin (MG)	0.25
0.05	riboflavin (MG)	0.94
0.37	niacin (MG)	12
0.4	pantothenic acid (MG)	0.89
0.06	Vitamin B6 (MG)	2.1
12	folate (UG)	28

0.626 | 0.626 | 3.38 Complete Comparison:
vs. Pumpkin Puree

Romaine Lettuce

Similarity: 61%

Romaine lettuce is also high in dietary fiber, Vitamin A and potassium. Also, romaine lettuce contains more folate than pumpkin puree.

For 100 grams of pumpkin puree and romaine lettuce:

Pumpkin Puree (3/8 cup)		Romaine Lettuce (2.25 cups)
2.9	dietary fiber (G)	2.1
206	potassium (MG)	247
778	Vitamin A (UG)	436

However, pumpkin puree does contain more iron than romaine lettuce by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	17
3.3	sugar (G)	1.2
1.1	protein (G)	1.2
0.15	saturated fat (G)	0.04
4.2	Vitamin C (MG)	4
778	Vitamin A (UG)	436
1.1	Vitamin E (MG)	0.13
26	calcium (MG)	33
1.4	iron (MG)	0.97
0.02	thiamin (MG)	0.07
0.05	riboflavin (MG)	0.07
0.37	niacin (MG)	0.31
0.4	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.07
12	folate (UG)	136

0.61 | 0.61 | 2.8 Complete Comparison:
Romaine Lettuce vs. Pumpkin Puree

Bok Choy

Similarity: 51%

Bok choy is also high in Vitamin A and potassium. Moreover, bok choy contains more Vitamin C, calcium, Vitamin B6 and folate than pumpkin puree.

For 100 grams of pumpkin puree and bok choy:

Pumpkin Puree (3/8 cup)		Bok Choy (1.5 cup)
2.9	dietary fiber (G)	1
206	potassium (MG)	252
778	Vitamin A (UG)	223

However, pumpkin puree does contain more dietary fiber and iron than bok choy by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	13
3.3	sugar (G)	1.2
1.1	protein (G)	1.5
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	45
778	Vitamin A (UG)	223
1.1	Vitamin E (MG)	0.09
26	calcium (MG)	105
1.4	iron (MG)	0.8
0.02	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.07
0.37	niacin (MG)	0.5
0.4	pantothenic acid (MG)	0.09
0.06	Vitamin B6 (MG)	0.19
12	folate (UG)	66

0.512 | 0.512 | 2.48 Complete Comparison:
Bok Choy vs. Pumpkin Puree

dairy and eggs

Several dairy or egg products offer similar nutrients to pumpkin puree including butter, unsalted, heavy cream, whipping cream, cream cheese and sour cream.

Butter, Unsalted

Similarity: > 95%

Butter, unsalted is also high in Vitamin A and contains some of the same nutrients. Also, butter, unsalted contains more Vitamin B12 than pumpkin puree.

For 100 grams of pumpkin puree and butter, unsalted:

Pumpkin Puree (3/8 cup)		Butter, Unsalted (20 pats)
2.9	dietary fiber (G)	0
206	potassium (MG)	24
778	Vitamin A (UG)	684

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than butter, unsalted by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	717
3.3	sugar (G)	0.06
1.1	protein (G)	0.85
0.15	saturated fat (G)	50
4.2	Vitamin C (MG)	0
778	Vitamin A (UG)	684
1.1	Vitamin E (MG)	2.3
26	calcium (MG)	24
1.4	iron (MG)	0.02
0.02	thiamin (MG)	0.01
0.05	riboflavin (MG)	0.03
0.37	niacin (MG)	0.04
0.4	pantothenic acid (MG)	0.11
0.06	Vitamin B6 (MG)	0
12	folate (UG)	3
0	Vitamin B12 (UG)	0.17

0.978 | 0.978 | 2.84 Complete Comparison:
Butter, Unsalted vs. Pumpkin Puree

Heavy Cream

Similarity: > 90%

Heavy cream is also high in Vitamin A and contains some of the same nutrients. Also, heavy cream contains more protein, trans fat and Vitamin D than pumpkin puree.

For 100 grams of pumpkin puree and heavy cream:

Pumpkin Puree (3/8 cup)		Heavy Cream (7/8 cup)
2.9	dietary fiber (G)	0
206	potassium (MG)	95
778	Vitamin A (UG)	411

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than heavy cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	340
3.3	sugar (G)	2.9
1.1	protein (G)	2.8
0.15	saturated fat (G)	23
0	trans fat (G)	1.2
4.2	Vitamin C (MG)	0.6
778	Vitamin A (UG)	411
0	Vitamin D (IU)	63
1.1	Vitamin E (MG)	0.92
26	calcium (MG)	66
1.4	iron (MG)	0.1
0.02	thiamin (MG)	0.02
0.05	riboflavin (MG)	0.19
0.37	niacin (MG)	0.06
0.4	pantothenic acid (MG)	0.5
0.06	Vitamin B6 (MG)	0.04
12	folate (UG)	4
0	Vitamin B12 (UG)	0.16

0.903 | 0.903 | 2.32 Complete Comparison:
Heavy Cream vs. Pumpkin Puree

Whipping Cream

Similarity: 70%

Whipping cream is also high in Vitamin A and contains some of the same nutrients. Also, whipping cream contains more protein and Vitamin D than pumpkin puree.

For 100 grams of pumpkin puree and whipping cream:

Pumpkin Puree (3/8 cup)		Whipping Cream (1.75 cup)
2.9	dietary fiber (G)	0
206	potassium (MG)	147
778	Vitamin A (UG)	188

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than whipping cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	257
3.3	sugar (G)	8
1.1	protein (G)	3.2
0.15	saturated fat (G)	14
4.2	Vitamin C (MG)	0
778	Vitamin A (UG)	188
0	Vitamin D (IU)	16
1.1	Vitamin E (MG)	0.64
26	calcium (MG)	101
1.4	iron (MG)	0.05
0.02	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.07
0.37	niacin (MG)	0.07
0.4	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.04
12	folate (UG)	3
0	Vitamin B12 (UG)	0.29

0.696 | 0.696 | 1.68 Complete Comparison:
Whipping Cream vs. Pumpkin Puree

Cream Cheese

Similarity: 64%

Cream cheese is also high in Vitamin A and contains some of the same nutrients. Also, cream cheese contains more protein, trans fat and calcium than pumpkin puree.

For 100 grams of pumpkin puree and cream cheese:

Pumpkin Puree (3/8 cup)		Cream Cheese (7 tbsps)
2.9	dietary fiber (G)	0
206	potassium (MG)	132
778	Vitamin A (UG)	308

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than cream cheese by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	350
3.3	sugar (G)	3.8
1.1	protein (G)	6.2
0.15	saturated fat (G)	20
0	trans fat (G)	1.2
4.2	Vitamin C (MG)	0
778	Vitamin A (UG)	308
1.1	Vitamin E (MG)	0.86
26	calcium (MG)	97
1.4	iron (MG)	0.11
0.02	thiamin (MG)	0.02
0.05	riboflavin (MG)	0.23
0.37	niacin (MG)	0.09
0.4	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.06
12	folate (UG)	9
0	Vitamin B12 (UG)	0.22

0.643 | 0.643 | 2.44 Complete Comparison:
Cream Cheese vs. Pumpkin Puree

Sour Cream

Similarity: 60%

Sour cream is also high in Vitamin A and contains some of the same nutrients. Also, sour cream contains more trans fat, calcium and riboflavin than pumpkin puree.

For 100 grams of pumpkin puree and sour cream:

Pumpkin Puree (3/8 cup)		Sour Cream (8 tbsps)
2.9	dietary fiber (G)	0
206	potassium (MG)	125
778	Vitamin A (UG)	124

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than sour cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	198
3.3	sugar (G)	3.4
1.1	protein (G)	2.4
0.15	saturated fat (G)	10
0	trans fat (G)	0.8
4.2	Vitamin C (MG)	0.9
778	Vitamin A (UG)	124
1.1	Vitamin E (MG)	0.38
26	calcium (MG)	101
1.4	iron (MG)	0.07
0.02	thiamin (MG)	0.02
0.05	riboflavin (MG)	0.17
0.37	niacin (MG)	0.09
0.4	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.04
12	folate (UG)	6
0	Vitamin B12 (UG)	0.21

0.595 | 0.595 | 1.52 Complete Comparison:
Sour Cream vs. Pumpkin Puree

Kefir

Similarity: 59%

Kefir is also high in Vitamin A and contains some of the same nutrients. Moreover, kefir contains more protein, Vitamin D, calcium, riboflavin and Vitamin B12 than pumpkin puree.

For 100 grams of pumpkin puree and kefir:

Pumpkin Puree (3/8 cup)		Kefir (3/8 cup)
2.9	dietary fiber (G)	0
206	potassium (MG)	164
778	Vitamin A (UG)	171

However, pumpkin puree does contain more dietary fiber, Vitamin C, iron and potassium than kefir by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	43
3.3	sugar (G)	4.6
1.1	protein (G)	3.8
0.15	saturated fat (G)	0.66
0	trans fat (G)	0.04
4.2	Vitamin C (MG)	0.2
778	Vitamin A (UG)	171
0	Vitamin D (IU)	41
1.1	Vitamin E (MG)	0.02
26	calcium (MG)	130
1.4	iron (MG)	0.04
0.02	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.14
0.37	niacin (MG)	0.15
0.4	pantothenic acid (MG)	0.39
0.06	Vitamin B6 (MG)	0.06
12	folate (UG)	13
0	Vitamin B12 (UG)	0.29

0.591 | 0.591 | 1.42 Complete Comparison:
Kefir vs. Pumpkin Puree

fruits

Apricot

Similarity: 63%

Apricot is also high in potassium and contains some of the same nutrients. Also, apricot contains more Vitamin C than pumpkin puree.

For 100 grams of pumpkin puree and apricot:

Pumpkin Puree (3/8 cup)		Apricot (5/8 cup)
2.9	dietary fiber (G)	2
206	potassium (MG)	259
778	Vitamin A (UG)	96

A higher water content, apricot is less nutritionally dense than pumpkin puree. Pumpkin puree does contain more dietary fiber, Vitamin A, calcium and iron than apricot by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	48
3.3	sugar (G)	9.2
1.1	protein (G)	1.4
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	10
778	Vitamin A (UG)	96
1.1	Vitamin E (MG)	0.89
26	calcium (MG)	13
1.4	iron (MG)	0.39
0.02	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.04
0.37	niacin (MG)	0.6
0.4	pantothenic acid (MG)	0.24
0.06	Vitamin B6 (MG)	0.05
12	folate (UG)	9

0.63 | 0.63 | 1.05 Complete Comparison:
Apricot vs. Pumpkin Puree

Acai Berry Juice

Similarity: 51%

More nutritionally dense than pumpkin puree, acai berry juice is also high in Vitamin A and contains some of the same nutrients. Also, acai berry juice contains more Vitamin C, Vitamin E and niacin than pumpkin puree.

For 100 grams of pumpkin puree and acai berry juice:

Pumpkin Puree (3/8 cup)		Acai Berry Juice (3/8 cup)
2.9	dietary fiber (G)	1.2
206	potassium (MG)	130
778	Vitamin A (UG)	485

However, pumpkin puree does contain more dietary fiber, iron and potassium than acai berry juice by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	62
3.3	sugar (G)	11
1.1	protein (G)	0.83
0.15	saturated fat (G)	0
4.2	Vitamin C (MG)	42
778	Vitamin A (UG)	485
1.1	Vitamin E (MG)	11
26	calcium (MG)	19
1.4	iron (MG)	0.16
0.02	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.04
0.37	niacin (MG)	9.1
0.4	pantothenic acid (MG)	3.3
0.06	Vitamin B6 (MG)	1.1
12	folate (UG)	4
0	Vitamin B12 (UG)	0.4

0.513 | 0.513 | 5.82 Complete Comparison:
Acai Berry Juice vs. Pumpkin Puree

Cantaloupe

Similarity: 51%

Cantaloupe is also high in Vitamin A and potassium. Also, cantaloupe contains more Vitamin C than pumpkin puree.

For 100 grams of pumpkin puree and cantaloupe:

Pumpkin Puree (3/8 cup)		Cantaloupe (5/8 cup)
2.9	dietary fiber (G)	0.9
206	potassium (MG)	267
778	Vitamin A (UG)	169

However, pumpkin puree does contain more dietary fiber, calcium and iron than cantaloupe by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	34
3.3	sugar (G)	7.9
1.1	protein (G)	0.84
0.15	saturated fat (G)	0.05
4.2	Vitamin C (MG)	37
778	Vitamin A (UG)	169
1.1	Vitamin E (MG)	0.05
26	calcium (MG)	9
1.4	iron (MG)	0.21
0.02	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.02
0.37	niacin (MG)	0.73
0.4	pantothenic acid (MG)	0.11
0.06	Vitamin B6 (MG)	0.07
12	folate (UG)	21

0.507 | 0.507 | 1.35 Complete Comparison:
Cantaloupe vs. Pumpkin Puree

other

Margarine

Similarity: 79%

Margarine is also high in Vitamin A and contains some of the same nutrients. Also, margarine contains more trans fat, Vitamin E and Vitamin B12 than pumpkin puree.

For 100 grams of pumpkin puree and margarine:

Pumpkin Puree (3/8 cup)		Margarine (7 tbsps)
2.9	dietary fiber (G)	0
206	potassium (MG)	18
778	Vitamin A (UG)	819

However, pumpkin puree does contain more dietary fiber, Vitamin C, calcium and iron than margarine by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	717
3.3	sugar (G)	0
1.1	protein (G)	0.16
0.15	saturated fat (G)	15
0	trans fat (G)	15
4.2	Vitamin C (MG)	0.2
778	Vitamin A (UG)	819
1.1	Vitamin E (MG)	9
26	calcium (MG)	3
1.4	iron (MG)	0.06
0.02	thiamin (MG)	0.01
0.05	riboflavin (MG)	0.04
0.37	niacin (MG)	0.02
0.4	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.01
12	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.793 | 0.793 | 4.09 Complete Comparison:
Margarine vs. Pumpkin Puree

Other Nutritional Substitutes

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