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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 RAE, Copper, and Iron, while Tomato juice is higher in Vitamin C.
  • Tomato juice covers your daily need of Vitamin C 68% more than Pumpkin.
  • Pumpkin contains 19 times more Vitamin A RAE than Tomato juice. Pumpkin contains 426µg of Vitamin A RAE, while Tomato juice contains 23µg.

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +110%
Contains more Iron +105.1%
Contains more Phosphorus +131.6%
Contains more Potassium +56.7%
Contains less Sodium -90%
Contains more Zinc +190.9%
Contains more Copper +202.4%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 8% 9% 20% 2% 3% 14%
Contains more Calcium +110%
Contains more Iron +105.1%
Contains more Phosphorus +131.6%
Contains more Potassium +56.7%
Contains less Sodium -90%
Contains more Zinc +190.9%
Contains more Copper +202.4%
Equal in Magnesium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%
Contains more Vitamin C +678.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +14.8%
Contains more Folate +25%
Contains more Vitamin K +109.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%
Contains more Vitamin C +678.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +14.8%
Contains more Folate +25%
Contains more Vitamin K +109.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Tomato juice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato juice Opinion
Net carbs 6g 3.13g Pumpkin
Protein 1g 0.85g Pumpkin
Fats 0.1g 0.29g Tomato juice
Carbs 6.5g 3.53g Pumpkin
Calories 26kcal 17kcal Pumpkin
Starch g g
Fructose g 1.33g Tomato juice
Sugar 2.76g 2.58g Tomato juice
Fiber 0.5g 0.4g Pumpkin
Calcium 21mg 10mg Pumpkin
Iron 0.8mg 0.39mg Pumpkin
Magnesium 12mg 11mg Pumpkin
Phosphorus 44mg 19mg Pumpkin
Potassium 340mg 217mg Pumpkin
Sodium 1mg 10mg Pumpkin
Zinc 0.32mg 0.11mg Pumpkin
Copper 0.127mg 0.042mg Pumpkin
Vitamin A 8513IU 450IU Pumpkin
Vitamin E 1.06mg 0.32mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 70.1mg Tomato juice
Vitamin B1 0.05mg 0.1mg Tomato juice
Vitamin B2 0.11mg 0.078mg Pumpkin
Vitamin B3 0.6mg 0.673mg Tomato juice
Vitamin B5 0.298mg mg Pumpkin
Vitamin B6 0.061mg 0.07mg Tomato juice
Folate 16µg 20µg Tomato juice
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 2.3µg Tomato juice
Tryptophan 0.012mg 0.006mg Pumpkin
Threonine 0.029mg 0.026mg Pumpkin
Isoleucine 0.031mg 0.017mg Pumpkin
Leucine 0.046mg 0.024mg Pumpkin
Lysine 0.054mg 0.026mg Pumpkin
Methionine 0.011mg 0.005mg Pumpkin
Phenylalanine 0.032mg 0.026mg Pumpkin
Valine 0.035mg 0.017mg Pumpkin
Histidine 0.016mg 0.014mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.019g Tomato juice
Monounsaturated Fat 0.013g 0.005g Pumpkin
Polyunsaturated fat 0.005g 0.027g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Tomato juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
30
Tomato juice
Mineral Summary Score
18
Pumpkin
9
Tomato juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
5%
Tomato juice
Carbohydrates
7%
Pumpkin
4%
Tomato juice
Fats
0%
Pumpkin
1%
Tomato juice

Comparison summary

Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 33)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.