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  6. Pumpkin vs. Tomato juice

Pumpkin vs. Tomato juice — In-Depth Nutrition Comparison

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How are pumpkins and tomato juice different?

  • Pumpkins are higher in vitamin A and copper; however, tomato juice is richer in vitamin C and vitamin B1.
  • Daily need coverage for vitamin A for pumpkins is 106% higher.
  • Pumpkins contain 3 times more fiber than tomato juice. While pumpkins contain 1.1g of fiber, tomato juice contains only 0.4g.
  • Tomato juice has a lower glycemic index (31) than pumpkins (52).

Pumpkin, cooked, boiled, drained, without salt and Tomato juice, canned, without salt added are the varieties 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" 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 +50%
Contains more IronIron +46.2%
Contains more CopperCopper +116.7%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +57.9%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +30.9%
Contains more MagnesiumMagnesium +22.2%
Contains more SeleniumSelenium +150%
~equal in Potassium ~217mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 AVitamin A +1152.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +1391.5%
Contains more Vitamin B1Vitamin B1 +222.6%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin KVitamin K +187.5%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.8mg

All nutrients comparison - raw data values

Nutrient Pumpkin Tomato juice DV% diff.
Vitamin C 4.7mg 70.1mg 73%
Vitamin A 288µg 23µg 29%
Vitamin B1 0.031mg 0.1mg 6%
Copper 0.091mg 0.042mg 5%
Vitamin B5 0.201mg 4%
Folate 9µg 20µg 3%
Fiber 1.1g 0.4g 3%
Vitamin E 0.8mg 0.32mg 3%
Vitamin B6 0.044mg 0.07mg 2%
Vitamin B3 0.413mg 0.673mg 2%
Iron 0.57mg 0.39mg 2%
Fructose 1.33g 2%
Phosphorus 30mg 19mg 2%
Vitamin K 0.8µg 2.3µg 1%
Selenium 0.2µg 0.5µg 1%
Manganese 0.089mg 0.068mg 1%
Zinc 0.23mg 0.11mg 1%
Calcium 15mg 10mg 1%
Calories 20kcal 17kcal 0%
Protein 0.72g 0.85g 0%
Fats 0.07g 0.29g 0%
Carbs 4.9g 3.53g 0%
Net carbs 3.8g 3.13g N/A
Magnesium 9mg 11mg 0%
Potassium 230mg 217mg 0%
Sugar 2.08g 2.58g N/A
Sodium 1mg 10mg 0%
Vitamin B2 0.078mg 0.078mg 0%
Choline 6.2mg 6.8mg 0%
Saturated fat 0.037g 0.019g 0%
Monounsaturated fat 0.009g 0.005g 0%
Polyunsaturated fat 0.004g 0.027g 0%
Tryptophan 0.009mg 0.006mg 0%
Threonine 0.021mg 0.026mg 0%
Isoleucine 0.023mg 0.017mg 0%
Leucine 0.034mg 0.024mg 0%
Lysine 0.039mg 0.026mg 0%
Methionine 0.008mg 0.005mg 0%
Phenylalanine 0.023mg 0.026mg 0%
Valine 0.025mg 0.017mg 0%
Histidine 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 CarbsCarbs +38.8%
Contains more ProteinProtein +18.1%
Contains more FatsFats +314.3%
Contains more OtherOther +75.8%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 +80%
Contains less Sat. FatSaturated fat -48.6%
Contains more Poly. FatPolyunsaturated fat +575%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.