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Juice vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between juice and pumpkin seeds

  • Juice has more vitamin B6, vitamin B3, vitamin B2, and vitamin B1, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 93% more than juice.
  • Juice contains 17 times more vitamin B3 than pumpkin seeds. While juice contains 5mg of vitamin B3, pumpkin seeds contain only 0.286mg.

These are the specific foods used in this comparison Beverages, Orange juice drink and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Juice vs Pumpkin seeds infographic
Infographic link

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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +2088.1%
Contains more IronIron +2909.1%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +51400%
Contains more PhosphorusPhosphorus +2200%
Contains more ManganeseManganese +6985.7%
~equal in Selenium ~µg

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.
Juice
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1017.6%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +1648.3%
Contains more Vitamin B6Vitamin B6 +1251.4%
Contains more Vitamin AVitamin A +50%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.056mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1815.6%
Contains more ProteinProtein +9175%
Contains more FatsFats +∞%
Contains more CarbsCarbs +300.8%
Contains more OtherOther +1900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +88340%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Pumpkin seeds DV% diff.
Zinc 0.02mg 10.3mg 93%
Copper 0.018mg 0.69mg 75%
Fiber 0.2g 18.4g 73%
Magnesium 3mg 262mg 62%
Polyunsaturated fat 0.01g 8.844g 59%
Iron 0.11mg 3.31mg 40%
Protein 0.2g 18.55g 37%
Vitamin B6 0.5mg 0.037mg 36%
Fats 0g 19.4g 30%
Vitamin B3 5mg 0.286mg 29%
Vitamin B2 0.43mg 0.052mg 29%
Vitamin B1 0.38mg 0.034mg 29%
Potassium 42mg 919mg 26%
Manganese 0.007mg 0.496mg 21%
Calories 54kcal 446kcal 20%
Saturated fat 0g 3.67g 17%
Vitamin C 15mg 0.3mg 16%
Monounsaturated fat 0.01g 6.032g 15%
Phosphorus 4mg 92mg 13%
Carbs 13.41g 53.75g 13%
Calcium 2mg 55mg 5%
Folate 4µg 9µg 1%
Sodium 2mg 18mg 1%
Net carbs 13.21g 35.35g N/A
Sugar 9.36g N/A
Vitamin A 2µg 3µg 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.06mg 0.056mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Juice
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
2%
Juice
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Juice
Juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Juice
Juice is cheaper (difference - $2.2)
Which food is richer in vitamins?
Juice
Juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.