Pineapple Juice vs. Pumpkin Seeds
Nutrition comparison of Pineapple Juice and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and pumpkin seeds:
- Pineapple juice has signficantly less saturated fat than pumpkin seed.
- Pineapple juice has signficantly more Vitamin C than pumpkin seed.
- Pumpkin seed has more riboflavin, however, pineapple juice contains more Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and pineapple juice has 88% less calories than pumpkin seed - pineapple juice has 53 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pineapple juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Pineapple juice has a macronutrient ratio of 3:95:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Pumpkin Seeds | |
|---|---|---|
| Protein | 3% | 16% |
| Carbohydrates | 95% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pineapple juice has 76% less carbohydrates than pumpkin seed - pineapple juice has 12.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 91 times more dietary fiber than pineapple juice - pineapple juice has 0.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pineapple juice - pineapple juice has 10g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 50 times more protein than pineapple juice - pineapple juice has 0.36g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pineapple juice has signficantly less saturated fat than pumpkin seed - pineapple juice has 0.01g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pineapple juice has signficantly more Vitamin C than pumpkin seed - pineapple juice has 10mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and pineapple juice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Pineapple juice and pumpkin seeds contain similar amounts of Vitamin E - pineapple juice has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pineapple juice and pumpkin seeds contain similar amounts of Vitamin K - pineapple juice has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, pineapple juice contains more Vitamin B6 and folate. Both pineapple juice and pumpkin seeds contain significant amounts of thiamin, niacin and pantothenic acid.
| Pineapple Juice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.058 MG | 0.034 MG |
| Riboflavin | 0.021 MG | 0.052 MG |
| Niacin | 0.199 MG | 0.286 MG |
| Pantothenic acid | 0.056 MG | 0.056 MG |
| Vitamin B6 | 0.1 MG | 0.037 MG |
| Folate | 18 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 323% more calcium than pineapple juice - pineapple juice has 13mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 968% more iron than pineapple juice - pineapple juice has 0.31mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 607% more potassium than pineapple juice - pineapple juice has 130mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than pineapple juice per 100 grams.
| Pineapple Juice | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.077 G |
| Total | 0.018 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pineapple juice per 100 grams.
| Pineapple Juice | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.024 G | 8.759 G |
| Total | 0.024 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pineapple Juice g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pineapple juice or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and pineapple juice has 90% less calories than pumpkin seed - pineapple juice has 53 calories in 100g and pumpkin seed has 446 calories.
Does pineapple juice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pineapple juice has 80% fewer carbohydrates than pumpkin seed - pineapple juice has 12.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pineapple juice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 970% more iron than pineapple juice - pineapple juice has 0.31mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pineapple juice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 610% more potassium than pineapple juice - pineapple juice has 130mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.