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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

Pumpkin vs Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
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%
~equal in Magnesium ~11mg
~equal in Sodium ~1mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
10% 88%
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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
24% 36% 40%
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.
Pumpkin Orange juice
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Orange juice 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?

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

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%
Pumpkin
20%
Orange juice
Minerals Daily Need Coverage Score
16%
Pumpkin
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 5.64g)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 2)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.