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Pumpkin vs. Tomato juice — In-Depth Nutrition Comparison

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How are Pumpkin and Tomato juice different?

  • Pumpkin is higher in Vitamin A RAE, and Copper, however, Tomato juice is richer in Vitamin C, and Vitamin B1.
  • Daily need coverage for Vitamin C from Tomato juice is 73% higher.
  • Pumpkin contains 13 times more Vitamin A RAE than Tomato juice. While Pumpkin contains 288µg of Vitamin A RAE, Tomato juice contains only 23µg.

Pumpkin, cooked, boiled, drained, without salt and Tomato juice, canned, without salt added are the varieties used in this article.

Infographic

Pumpkin vs Tomato juice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +50%
Contains more Iron +46.2%
Contains more Phosphorus +57.9%
Contains less Sodium -90%
Contains more Zinc +109.1%
Contains more Copper +116.7%
Contains more Manganese +30.9%
Contains more Magnesium +22.2%
Contains more Selenium +150%
Equal in Potassium - 217
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Contains more Calcium +50%
Contains more Iron +46.2%
Contains more Phosphorus +57.9%
Contains less Sodium -90%
Contains more Zinc +109.1%
Contains more Copper +116.7%
Contains more Manganese +30.9%
Contains more Magnesium +22.2%
Contains more Selenium +150%
Equal in Potassium - 217

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +1178.9%
Contains more Vitamin E +150%
Contains more Vitamin C +1391.5%
Contains more Vitamin B1 +222.6%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +59.1%
Contains more Folate +122.2%
Contains more Vitamin K +187.5%
Equal in Vitamin B2 - 0.078
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin A +1178.9%
Contains more Vitamin E +150%
Contains more Vitamin C +1391.5%
Contains more Vitamin B1 +222.6%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +59.1%
Contains more Folate +122.2%
Contains more Vitamin K +187.5%
Equal in Vitamin B2 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +38.8%
Contains more Protein +18.1%
Contains more Fats +314.3%
Contains more Other +75.8%
Equal in Water - 94.24
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more Carbs +38.8%
Contains more Protein +18.1%
Contains more Fats +314.3%
Contains more Other +75.8%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +575%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +575%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Tomato juice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato juice Opinion
Net carbs 3.8g 3.13g Pumpkin
Protein 0.72g 0.85g Tomato juice
Fats 0.07g 0.29g Tomato juice
Carbs 4.9g 3.53g Pumpkin
Calories 20kcal 17kcal Pumpkin
Fructose 1.33g Tomato juice
Sugar 2.08g 2.58g Pumpkin
Fiber 1.1g 0.4g Pumpkin
Calcium 15mg 10mg Pumpkin
Iron 0.57mg 0.39mg Pumpkin
Magnesium 9mg 11mg Tomato juice
Phosphorus 30mg 19mg Pumpkin
Potassium 230mg 217mg Pumpkin
Sodium 1mg 10mg Pumpkin
Zinc 0.23mg 0.11mg Pumpkin
Copper 0.091mg 0.042mg Pumpkin
Manganese 0.089mg 0.068mg Pumpkin
Selenium 0.2µg 0.5µg Tomato juice
Vitamin A 5755IU 450IU Pumpkin
Vitamin A RAE 288µg 23µg Pumpkin
Vitamin E 0.8mg 0.32mg Pumpkin
Vitamin C 4.7mg 70.1mg Tomato juice
Vitamin B1 0.031mg 0.1mg Tomato juice
Vitamin B2 0.078mg 0.078mg
Vitamin B3 0.413mg 0.673mg Tomato juice
Vitamin B5 0.201mg Pumpkin
Vitamin B6 0.044mg 0.07mg Tomato juice
Folate 9µg 20µg Tomato juice
Vitamin K 0.8µg 2.3µg Tomato juice
Tryptophan 0.009mg 0.006mg Pumpkin
Threonine 0.021mg 0.026mg Tomato juice
Isoleucine 0.023mg 0.017mg Pumpkin
Leucine 0.034mg 0.024mg Pumpkin
Lysine 0.039mg 0.026mg Pumpkin
Methionine 0.008mg 0.005mg Pumpkin
Phenylalanine 0.023mg 0.026mg Tomato juice
Valine 0.025mg 0.017mg Pumpkin
Histidine 0.011mg 0.014mg Tomato juice
Saturated Fat 0.037g 0.019g Tomato juice
Monounsaturated Fat 0.009g 0.005g Pumpkin
Polyunsaturated fat 0.004g 0.027g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Tomato juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
30%
Tomato juice
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Tomato juice

Comparison summary

Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 21)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.