Pineapple Juice vs. Raw Pumpkin Seeds
Nutrition comparison of Pineapple Juice and Raw 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
raw 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 raw pumpkin seeds:
- Raw pumpkin seed has 6.1 times less sugar than pineapple juice.
- Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, pineapple juice contains more pantothenic acid.
- Raw pumpkin seed is a great source of calcium.
- Raw 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and pineapple juice has 91% less calories than raw pumpkin seed - pineapple juice has 53 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, pineapple juice is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Pineapple juice has a macronutrient ratio of 3:95:2 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 3% | 20% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple juice and raw pumpkin seeds contain similar amounts of carbs - pineapple juice has 12.9g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has 29 times more dietary fiber than pineapple juice - pineapple juice has 0.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 6.1 times less sugar than pineapple juice - pineapple juice has 10g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 82 times more protein than pineapple juice - pineapple juice has 0.36g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and pineapple juice has 100% less saturated fat than raw pumpkin seed - pineapple juice has 0.01g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Pineapple juice has 426% more Vitamin C than raw pumpkin seed - pineapple juice has 10mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and pineapple juice contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 108 times more Vitamin E than pineapple juice - pineapple juice has 0.02mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Pineapple juice and raw pumpkin seeds contain similar amounts of Vitamin K - pineapple juice has 0.3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, riboflavin, niacin and folate, however, pineapple juice contains more pantothenic acid. Both pineapple juice and raw pumpkin seeds contain significant amounts of Vitamin B6.
| Pineapple Juice | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.058 MG | 0.273 MG |
| Riboflavin | 0.021 MG | 0.153 MG |
| Niacin | 0.199 MG | 4.987 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.1 MG | 0.143 MG |
| Folate | 18 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 254% more calcium than pineapple juice - pineapple juice has 13mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 27 times more iron than pineapple juice - pineapple juice has 0.31mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Raw pumpkin seed is an excellent source of potassium and it has 522% more potassium than pineapple juice - pineapple juice has 130mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both pineapple juice and raw pumpkin seeds contain small amounts of beta-carotene.
| Pineapple Juice | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 3 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than pineapple juice per 100 grams.
| Pineapple Juice | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.12 G |
| Total | 0.018 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than pineapple juice per 100 grams.
| Pineapple Juice | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.024 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.024 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Pineapple Juice g
()
|
Daily Values (%) |
Raw 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 raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and pineapple juice has 90% less calories than raw pumpkin seed - pineapple juice has 53 calories in 100g and raw pumpkin seed has 559 calories.
Does pineapple juice or raw pumpkin seeds have more carbohydrates?
By weight, pineapple juice and raw pumpkin seeds contain similar amounts of carbs - pineapple juice has 12.9g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does pineapple juice or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 27 times more iron than pineapple juice - pineapple juice has 0.31mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does pineapple juice or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 520% more potassium than pineapple juice - pineapple juice has 130mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.