Pumpkin vs. Orange juice — In-Depth Nutrition Comparison
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How are pumpkin and orange juice different?
- Pumpkin is richer in vitamin A, copper, iron, vitamin E, and vitamin B2, while orange juice is higher in vitamin C.
- Pumpkin covers your daily need for vitamin A, 166% more than orange juice.
- Pumpkin contains 27 times more vitamin E than orange juice. Pumpkin contains 1.06mg of vitamin E, while orange juice contains 0.04mg.
- Pumpkin is lower in sugar.
Pumpkin, raw and Orange juice, raw types were used in this article.
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.
| Contains more CalciumCalcium | +90.9% |
| Contains more PotassiumPotassium | +70% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +188.6% |
| Contains more ZincZinc | +540% |
| Contains more PhosphorusPhosphorus | +158.8% |
| Contains more ManganeseManganese | +792.9% |
| Contains more SeleniumSelenium | +200% |
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 AVitamin A | +4160% |
| Contains more Vitamin EVitamin E | +2550% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B5Vitamin B5 | +56.8% |
| Contains more Vitamin B6Vitamin B6 | +52.5% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more CholineCholine | +32.3% |
| Contains more Vitamin CVitamin C | +455.6% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more FolateFolate | +87.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
| Contains more ProteinProtein | +42.9% |
| Contains more OtherOther | +100% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +60% |
~equal in
Water
~88.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
Saturated fat:
Sat. Fat
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Mono. FatMonounsaturated fat | +176.9% |
| Contains more Poly. FatPolyunsaturated fat | +700% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 426µg | 10µg | 46% |
| Vitamin C | 9mg | 50mg | 46% |
| Copper | 0.127mg | 0.044mg | 9% |
| Iron | 0.8mg | 0.2mg | 8% |
| Vitamin E | 1.06mg | 0.04mg | 7% |
| Vitamin B2 | 0.11mg | 0.03mg | 6% |
| Manganese | 0.125mg | 0.014mg | 5% |
| Phosphorus | 44mg | 17mg | 4% |
| Potassium | 340mg | 200mg | 4% |
| Folate | 16µg | 30µg | 4% |
| Vitamin B1 | 0.05mg | 0.09mg | 3% |
| Vitamin B5 | 0.298mg | 0.19mg | 2% |
| Vitamin B6 | 0.061mg | 0.04mg | 2% |
| Zinc | 0.32mg | 0.05mg | 2% |
| Vitamin B3 | 0.6mg | 0.4mg | 1% |
| Protein | 1g | 0.7g | 1% |
| Vitamin K | 1.1µg | 0.1µg | 1% |
| Calories | 26kcal | 45kcal | 1% |
| Fiber | 0.5g | 0.2g | 1% |
| Calcium | 21mg | 11mg | 1% |
| Carbs | 6.5g | 10.4g | 1% |
| Fats | 0.1g | 0.2g | 0% |
| Net carbs | 6g | 10.2g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Sugar | 2.76g | 8.4g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 0.3µg | 0.1µg | 0% |
| Choline | 8.2mg | 6.2mg | 0% |
| Saturated fat | 0.052g | 0.024g | 0% |
| Monounsaturated fat | 0.013g | 0.036g | 0% |
| Polyunsaturated fat | 0.005g | 0.04g | 0% |
| Tryptophan | 0.012mg | 0.002mg | 0% |
| Threonine | 0.029mg | 0.008mg | 0% |
| Isoleucine | 0.031mg | 0.008mg | 0% |
| Leucine | 0.046mg | 0.013mg | 0% |
| Lysine | 0.054mg | 0.009mg | 0% |
| Methionine | 0.011mg | 0.003mg | 0% |
| Phenylalanine | 0.032mg | 0.009mg | 0% |
| Valine | 0.035mg | 0.011mg | 0% |
| Histidine | 0.016mg | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
20%
Minerals Daily Need Coverage Score
16%
6%
Comparison summary
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 5.64g)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange juice is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Orange juice is lower in glycemic index (difference - 2)
Which food is cheaper?
Orange juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)