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  6. Tomato juice vs. Pumpkin

Tomato juice vs. Pumpkin — In-Depth Nutrition Comparison

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How are Tomato juice and Pumpkin different?

  • Tomato juice is richer in Vitamin C, while Pumpkin is higher in Vitamin A RAE, Copper, and Iron.
  • Tomato juice covers your daily need of Vitamin C 68% more than Pumpkin.

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

Infographic

Tomato juice vs Pumpkin 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.
Tomato juice
Tomato juice
1
:
9
Pumpkin
Pumpkin
Contains more Selenium +66.7%
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%
Contains more Manganese +83.8%
Equal in Magnesium - 12
Tomato juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Selenium +66.7%
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%
Contains more Manganese +83.8%
Equal in Magnesium - 12

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.
Tomato juice
Tomato juice
6
:
4
Pumpkin
Pumpkin
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%
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%
Tomato juice
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%
Pumpkin
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%
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%
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato juice
Tomato juice
3
:
2
Pumpkin
Pumpkin
Contains more Fats +190%
Contains more Other +36.3%
Contains more Protein +17.6%
Contains more Carbs +84.1%
Equal in Water - 91.6
Tomato juice
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +190%
Contains more Other +36.3%
Contains more Protein +17.6%
Contains more Carbs +84.1%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato juice
Tomato juice
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +440%
Contains more Monounsaturated Fat +160%
Tomato juice
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +440%
Contains more Monounsaturated Fat +160%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato juice Pumpkin
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 Tomato juice Pumpkin Opinion
Net carbs 3.13g 6g Pumpkin
Protein 0.85g 1g Pumpkin
Fats 0.29g 0.1g Tomato juice
Carbs 3.53g 6.5g Pumpkin
Calories 17kcal 26kcal Pumpkin
Fructose 1.33g Tomato juice
Sugar 2.58g 2.76g Tomato juice
Fiber 0.4g 0.5g Pumpkin
Calcium 10mg 21mg Pumpkin
Iron 0.39mg 0.8mg Pumpkin
Magnesium 11mg 12mg Pumpkin
Phosphorus 19mg 44mg Pumpkin
Potassium 217mg 340mg Pumpkin
Sodium 10mg 1mg Pumpkin
Zinc 0.11mg 0.32mg Pumpkin
Copper 0.042mg 0.127mg Pumpkin
Manganese 0.068mg 0.125mg Pumpkin
Selenium 0.5µg 0.3µg Tomato juice
Vitamin A 450IU 8513IU Pumpkin
Vitamin A RAE 23µg 426µg Pumpkin
Vitamin E 0.32mg 1.06mg Pumpkin
Vitamin C 70.1mg 9mg Tomato juice
Vitamin B1 0.1mg 0.05mg Tomato juice
Vitamin B2 0.078mg 0.11mg Pumpkin
Vitamin B3 0.673mg 0.6mg Tomato juice
Vitamin B5 0.298mg Pumpkin
Vitamin B6 0.07mg 0.061mg Tomato juice
Folate 20µg 16µg Tomato juice
Vitamin K 2.3µg 1.1µg Tomato juice
Tryptophan 0.006mg 0.012mg Pumpkin
Threonine 0.026mg 0.029mg Pumpkin
Isoleucine 0.017mg 0.031mg Pumpkin
Leucine 0.024mg 0.046mg Pumpkin
Lysine 0.026mg 0.054mg Pumpkin
Methionine 0.005mg 0.011mg Pumpkin
Phenylalanine 0.026mg 0.032mg Pumpkin
Valine 0.017mg 0.035mg Pumpkin
Histidine 0.014mg 0.016mg Pumpkin
Saturated Fat 0.019g 0.052g Tomato juice
Monounsaturated Fat 0.005g 0.013g Pumpkin
Polyunsaturated fat 0.027g 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Tomato juice
55%
Pumpkin
Minerals Daily Need Coverage Score
8%
Tomato juice
16%
Pumpkin

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 - 21)
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

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.