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.

Vegan Food with Nutrition Similar to Pumpkin Puree

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Summary
Similar plants
Similar fruits

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, sweet potatoes and squash. 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, Nori, Mint, Cherry Tomato, Tomato, Leeks, Rosemary, Butterhead Lettuce

fruits: Apricot, Acai Berry Juice, Cantaloupe

The details of the top vegan 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

Nori

Similarity: < 50%

Nori is also high in Vitamin A and potassium. Moreover, nori contains more protein, Vitamin C, calcium, iron and thiamin than pumpkin puree.

For 100 grams of pumpkin puree and nori:

Pumpkin Puree (3/8 cup)		Nori (38 bags)
2.9	dietary fiber (G)	0.3
206	potassium (MG)	356
778	Vitamin A (UG)	260

However, pumpkin puree does contain more dietary fiber than nori by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	35
3.3	sugar (G)	0.49
1.1	protein (G)	5.8
0.15	saturated fat (G)	0.06
4.2	Vitamin C (MG)	39
778	Vitamin A (UG)	260
1.1	Vitamin E (MG)	1
26	calcium (MG)	70
1.4	iron (MG)	1.8
0.02	thiamin (MG)	0.1
0.05	riboflavin (MG)	0.45
0.37	niacin (MG)	1.5
0.4	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.16
12	folate (UG)	146

0.482 | 0.482 | 3.47 Complete Comparison:
Nori vs. Pumpkin Puree

Mint

Similarity: < 50%

Mint is also high in dietary fiber, Vitamin A and potassium. Moreover, mint contains more protein, Vitamin C, calcium and iron than pumpkin puree.

For 100 grams of pumpkin puree and mint:

Pumpkin Puree (3/8 cup)		Mint (2000 leaves)
2.9	dietary fiber (G)	8
206	potassium (MG)	569
778	Vitamin A (UG)	212

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

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	70
3.3	sugar (G)	0
1.1	protein (G)	3.8
0.15	saturated fat (G)	0.25
4.2	Vitamin C (MG)	32
778	Vitamin A (UG)	212
1.1	Vitamin E (MG)	0
26	calcium (MG)	243
1.4	iron (MG)	5.1
0.02	thiamin (MG)	0.08
0.05	riboflavin (MG)	0.27
0.37	niacin (MG)	1.7
0.4	pantothenic acid (MG)	0.34
0.06	Vitamin B6 (MG)	0.13
12	folate (UG)	114

0.482 | 0.482 | 4.05 Complete Comparison:
Mint vs. Pumpkin Puree

Cherry Tomato

Similarity: < 50%

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

For 100 grams of pumpkin puree and cherry tomato:

Pumpkin Puree (3/8 cup)		Cherry Tomato (5/8 cup)
2.9	dietary fiber (G)	0.9
206	potassium (MG)	212
778	Vitamin A (UG)	75

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

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	16
3.3	sugar (G)	0
1.1	protein (G)	1.2
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	16
778	Vitamin A (UG)	75
1.1	Vitamin E (MG)	0
26	calcium (MG)	5
1.4	iron (MG)	0.47
0.02	thiamin (MG)	0.05
0.05	riboflavin (MG)	0.03
0.37	niacin (MG)	0.59
0.4	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
12	folate (UG)	29

0.481 | 0.481 | 0.94 Complete Comparison:
Cherry Tomato vs. Pumpkin Puree

Tomato

Similarity: < 50%

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

For 100 grams of pumpkin puree and tomato:

Pumpkin Puree (3/8 cup)		Tomato (5/8 cup)
2.9	dietary fiber (G)	1.2
206	potassium (MG)	237
778	Vitamin A (UG)	42

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

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	18
3.3	sugar (G)	2.6
1.1	protein (G)	0.88
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	14
778	Vitamin A (UG)	42
1.1	Vitamin E (MG)	0.54
26	calcium (MG)	10
1.4	iron (MG)	0.27
0.02	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.02
0.37	niacin (MG)	0.59
0.4	pantothenic acid (MG)	0.09
0.06	Vitamin B6 (MG)	0.08
12	folate (UG)	15

0.411 | 0.411 | 0.95 Complete Comparison:
Tomato vs. Pumpkin Puree

Leeks

Similarity: < 50%

Leeks contain nutrients similar to pumpkin puree, but in smaller amounts overall. Moreover, leeks contains more Vitamin C, calcium, iron and Vitamin B6 than pumpkin puree.

For 100 grams of pumpkin puree and leeks:

Pumpkin Puree (3/8 cup)		Leeks (about 1 cup)
2.9	dietary fiber (G)	1.8
206	potassium (MG)	180
778	Vitamin A (UG)	83

However, pumpkin puree does contain more dietary fiber and Vitamin A than leeks by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	61
3.3	sugar (G)	3.9
1.1	protein (G)	1.5
0.15	saturated fat (G)	0.04
4.2	Vitamin C (MG)	12
778	Vitamin A (UG)	83
1.1	Vitamin E (MG)	0.92
26	calcium (MG)	59
1.4	iron (MG)	2.1
0.02	thiamin (MG)	0.06
0.05	riboflavin (MG)	0.03
0.37	niacin (MG)	0.4
0.4	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.23
12	folate (UG)	64

0.4 | 0.4 | 2.23 Complete Comparison:
Leeks vs. Pumpkin Puree

Rosemary

Similarity: < 50%

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

For 100 grams of pumpkin puree and rosemary:

Pumpkin Puree (3/8 cup)		Rosemary (143 tsps)
2.9	dietary fiber (G)	14
206	potassium (MG)	668
778	Vitamin A (UG)	146

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

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	131
3.3	sugar (G)	0
1.1	protein (G)	3.3
0.15	saturated fat (G)	2.8
4.2	Vitamin C (MG)	22
778	Vitamin A (UG)	146
1.1	Vitamin E (MG)	0
26	calcium (MG)	317
1.4	iron (MG)	6.7
0.02	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.15
0.37	niacin (MG)	0.91
0.4	pantothenic acid (MG)	0.8
0.06	Vitamin B6 (MG)	0.34
12	folate (UG)	109

0.384 | 0.384 | 4.31 Complete Comparison:
Rosemary vs. Pumpkin Puree

Butterhead Lettuce

Similarity: < 50%

Butterhead lettuce is also high in Vitamin A and potassium. Also, butterhead lettuce contains more calcium and folate than pumpkin puree.

For 100 grams of pumpkin puree and butterhead lettuce:

Pumpkin Puree (3/8 cup)		Butterhead Lettuce (1.75 cup)
2.9	dietary fiber (G)	1.1
206	potassium (MG)	238
778	Vitamin A (UG)	166

However, pumpkin puree does contain more dietary fiber than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	13
3.3	sugar (G)	0.94
1.1	protein (G)	1.4
0.15	saturated fat (G)	0.03
4.2	Vitamin C (MG)	3.7
778	Vitamin A (UG)	166
1.1	Vitamin E (MG)	0.18
26	calcium (MG)	35
1.4	iron (MG)	1.2
0.02	thiamin (MG)	0.06
0.05	riboflavin (MG)	0.06
0.37	niacin (MG)	0.36
0.4	pantothenic acid (MG)	0.15
0.06	Vitamin B6 (MG)	0.08
12	folate (UG)	73

0.378 | 0.378 | 2.23 Complete Comparison:
Butterhead Lettuce 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 Nutritional Substitutes

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