Ingredient swap
Pumpkin Purée vs Spinach
Pumpkin Purée has 1.1 g protein and 34 calories per 100 g; spinach has 2.9 g and 23. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pumpkin purée (245 g) ≈ 8¼ cup of spinach.
Side by side
| Per 100 g | Pumpkin Purée | Spinach |
|---|---|---|
| Calories | 34 | 23 better |
| Protein | 1.1 g | 2.9 gbetter |
| Carbs | 8.1 g | 3.6 gbetter |
| Fat | 0.3 g | 0.4 g |
| Fiber | 2.9 gbetter | 2.2 g |
| Sugar | 3.3 g | 0.4 gbetter |
| Sodium | 5 mgbetter | 79 mg |
| 1 cup weighs | 245 g | 30 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use spinach instead of pumpkin purée?
Swap by weight, not by cup: 1 cup of pumpkin purée (245 g) ≈ 8¼ cup of spinach.
Which has more protein?
Spinach, with 2.9 g per 100 g versus 1.1 g.
Which has fewer calories?
Spinach, with 23 calories per 100 g.