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  6. Orange juice vs. Pumpkin seeds

Orange juice vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are orange juice and pumpkin seeds different?

  • Orange juice is higher in vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Orange juice contains 167 times more vitamin C than pumpkin seeds. While orange juice contains 50mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • Orange juice has less saturated fat.

Orange juice, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Orange juice vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +359.5%
Contains more IronIron +1555%
Contains more CopperCopper +1468.2%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +441.2%
Contains more ManganeseManganese +3442.9%

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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +16566.7%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +73.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Pumpkin seeds DV% diff.
Zinc 0.05mg 10.3mg 93%
Fiber 0.2g 18.4g 73%
Copper 0.044mg 0.69mg 72%
Magnesium 11mg 262mg 60%
Polyunsaturated fat 0.04g 8.844g 59%
Vitamin C 50mg 0.3mg 55%
Iron 0.2mg 3.31mg 39%
Protein 0.7g 18.55g 36%
Fats 0.2g 19.4g 30%
Potassium 200mg 919mg 21%
Manganese 0.014mg 0.496mg 21%
Calories 45kcal 446kcal 20%
Saturated fat 0.024g 3.67g 17%
Monounsaturated fat 0.036g 6.032g 15%
Carbs 10.4g 53.75g 14%
Phosphorus 17mg 92mg 11%
Folate 30µg 9µg 5%
Vitamin B1 0.09mg 0.034mg 5%
Calcium 11mg 55mg 4%
Vitamin B5 0.19mg 0.056mg 3%
Vitamin B2 0.03mg 0.052mg 2%
Choline 6.2mg 1%
Vitamin A 10µg 3µg 1%
Vitamin B3 0.4mg 0.286mg 1%
Sodium 1mg 18mg 1%
Net carbs 10.2g 35.35g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin B6 0.04mg 0.037mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.326mg 0%
Threonine 0.008mg 0.683mg 0%
Isoleucine 0.008mg 0.956mg 0%
Leucine 0.013mg 1.572mg 0%
Lysine 0.009mg 1.386mg 0%
Methionine 0.003mg 0.417mg 0%
Phenylalanine 0.009mg 0.924mg 0%
Valine 0.011mg 1.491mg 0%
Histidine 0.003mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +1862.2%
Contains more ProteinProtein +2550%
Contains more FatsFats +9600%
Contains more CarbsCarbs +416.8%
Contains more OtherOther +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.3%
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +22010%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.