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  6. Pumpkin vs. Tomato juice

Pumpkin vs. Tomato juice — In-Depth Nutrition Comparison

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How are pumpkin and tomato juice different?

  • Pumpkin is richer in vitamin A, copper, and iron, while tomato juice is higher in vitamin C.
  • Tomato juice covers your daily need for vitamin C 68% more than pumpkin.
  • Pumpkin contains 19 times more vitamin A than tomato juice. Pumpkin contains 426µg of vitamin A, while tomato juice contains 23µg.
  • Pumpkin has a higher glycemic index (52) than tomato juice (31).

Pumpkin, raw and Tomato juice, canned, without salt added types were used in this article.

Infographic

Pumpkin vs Tomato juice infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +105.1%
Contains more CopperCopper +202.4%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +83.8%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~11mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 234% 0% 7.7% 6.4% 25% 18% 13% 0% 16% 0% 5.8% 15%
Contains more Vitamin AVitamin A +1752.2%
Contains more Vitamin EVitamin E +231.3%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +678.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato juice DV% diff.
Vitamin C 9mg 70.1mg 68%
Vitamin A 426µg 23µg 45%
Copper 0.127mg 0.042mg 9%
Vitamin B5 0.298mg 6%
Iron 0.8mg 0.39mg 5%
Vitamin E 1.06mg 0.32mg 5%
Potassium 340mg 217mg 4%
Phosphorus 44mg 19mg 4%
Vitamin B1 0.05mg 0.1mg 4%
Zinc 0.32mg 0.11mg 2%
Manganese 0.125mg 0.068mg 2%
Vitamin B2 0.11mg 0.078mg 2%
Fructose 1.33g 2%
Carbs 6.5g 3.53g 1%
Calcium 21mg 10mg 1%
Vitamin B6 0.061mg 0.07mg 1%
Vitamin K 1.1µg 2.3µg 1%
Folate 16µg 20µg 1%
Calories 26kcal 17kcal 0%
Protein 1g 0.85g 0%
Protein per 100 calories 3.8g 5g N/A
Calories per 10 g protein 260kcal 200kcal N/A
Weight per 100 calories 385g 588g N/A
Fats 0.1g 0.29g 0%
Net carbs 6g 3.13g N/A
Magnesium 12mg 11mg 0%
Sugar 2.76g 2.58g N/A
Fiber 0.5g 0.4g 0%
Sodium 1mg 10mg 0%
Selenium 0.3µg 0.5µg 0%
Vitamin B3 0.6mg 0.673mg 0%
Choline 8.2mg 6.8mg 0%
Saturated fat 0.052g 0.019g 0%
Monounsaturated fat 0.013g 0.005g 0%
Polyunsaturated fat 0.005g 0.027g 0%
Tryptophan 0.012mg 0.006mg 0%
Threonine 0.029mg 0.026mg 0%
Isoleucine 0.031mg 0.017mg 0%
Leucine 0.046mg 0.024mg 0%
Lysine 0.054mg 0.026mg 0%
Methionine 0.011mg 0.005mg 0%
Phenylalanine 0.032mg 0.026mg 0%
Valine 0.035mg 0.017mg 0%
Histidine 0.016mg 0.014mg 0%
Omega-3 (ALA) 0.005g 0%
Omega-6 (Linoleic acid) 0.022g 0%

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +17.6%
Contains more CarbsCarbs +84.1%
Contains more FatsFats +190%
~equal in Water ~94.24g

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +160%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +440%

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. 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.