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  6. Pumpkin seeds vs. Tomato juice

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

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How are pumpkin seeds and tomato juice different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, tomato juice is richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds contain 193 times more saturated fat than tomato juice. While pumpkin seeds contain 3.67g of saturated fat, tomato juice contains only 0.019g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tomato juice, canned, without salt added are the varieties used in this article.

Infographic

Pumpkin seeds vs Tomato juice 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +323.5%
Contains more IronIron +748.7%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +9263.6%
Contains more PhosphorusPhosphorus +384.2%
Contains more ManganeseManganese +629.4%
Contains less SodiumSodium -44.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +23266.7%
Contains more Vitamin AVitamin A +666.7%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tomato juice DV% diff.
Zinc 10.3mg 0.11mg 93%
Vitamin C 0.3mg 70.1mg 78%
Fiber 18.4g 0.4g 72%
Copper 0.69mg 0.042mg 72%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.027g 59%
Iron 3.31mg 0.39mg 37%
Protein 18.55g 0.85g 35%
Fats 19.4g 0.29g 29%
Potassium 919mg 217mg 21%
Calories 446kcal 17kcal 21%
Manganese 0.496mg 0.068mg 19%
Carbs 53.75g 3.53g 17%
Saturated fat 3.67g 0.019g 17%
Monounsaturated fat 6.032g 0.005g 15%
Phosphorus 92mg 19mg 10%
Vitamin B1 0.034mg 0.1mg 6%
Calcium 55mg 10mg 5%
Vitamin B6 0.037mg 0.07mg 3%
Folate 9µg 20µg 3%
Fructose 1.33g 2%
Vitamin K 2.3µg 2%
Vitamin B2 0.052mg 0.078mg 2%
Vitamin E 0.32mg 2%
Vitamin A 3µg 23µg 2%
Vitamin B3 0.286mg 0.673mg 2%
Vitamin B5 0.056mg 1%
Selenium 0.5µg 1%
Choline 6.8mg 1%
Net carbs 35.35g 3.13g N/A
Sugar 2.58g N/A
Sodium 18mg 10mg 0%
Tryptophan 0.326mg 0.006mg 0%
Threonine 0.683mg 0.026mg 0%
Isoleucine 0.956mg 0.017mg 0%
Leucine 1.572mg 0.024mg 0%
Lysine 1.386mg 0.026mg 0%
Methionine 0.417mg 0.005mg 0%
Phenylalanine 0.924mg 0.026mg 0%
Valine 1.491mg 0.017mg 0%
Histidine 0.515mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +2082.4%
Contains more FatsFats +6589.7%
Contains more CarbsCarbs +1422.7%
Contains more OtherOther +248.6%
Contains more WaterWater +1994.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +120540%
Contains more Poly. FatPolyunsaturated fat +32655.6%
Contains less Sat. FatSaturated fat -99.5%

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