Pomegranate Juice vs. Pumpkin Puree
Nutrition comparison of Pomegranate Juice and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and pumpkin puree:
- Both pomegranate juice and pumpkin puree are high in potassium.
- Pumpkin puree has 74% less sugar than pomegranate juice.
- Pumpkin puree has more riboflavin.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 37% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 94% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and pumpkin puree contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 28 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Pumpkin puree has 74% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Pomegranate juice and pumpkin puree contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both pomegranate juice and pumpkin puree are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 41 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than pomegranate juice - pumpkin puree has 778ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and pumpkin puree contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Pomegranate juice and pumpkin puree contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin. Both pomegranate juice and pumpkin puree contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pomegranate Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.015 MG | 0.024 MG |
| Riboflavin | 0.015 MG | 0.054 MG |
| Niacin | 0.233 MG | 0.367 MG |
| Pantothenic acid | 0.285 MG | 0.4 MG |
| Vitamin B6 | 0.04 MG | 0.056 MG |
| Folate | 24 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 136% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 12 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both pomegranate juice and pumpkin puree are high in potassium. Pomegranate juice has a little more potassium (4%) than pumpkin puree by weight - pomegranate juice has 214mg of potassium per 100 grams and pumpkin puree has 206mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and pumpkin puree contain small amounts of linoleic acid.
| Pomegranate Juice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.05 G | 0.007 G |
| Total | 0.05 G | 0.007 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: Pomegranate Juice (Pomegranate juice, bottled) and Pumpkin Puree (Pumpkin, canned, without salt) .
Pomegranate Juice g
()
|
Daily Values (%) |
Pumpkin Puree 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 pomegranate juice or pumpkin puree contain more calories in 100 grams?Pumpkin puree has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and pumpkin puree has 34 calories.
Does pomegranate juice or pumpkin puree have more carbohydrates?
By weight, pomegranate juice and pumpkin puree contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does pomegranate juice or pumpkin puree contain more potassium?
Both pomegranate juice and pumpkin puree are high in potassium. Pomegranate juice has a little more potassium ( 0%) than pumpkin puree by weight - pomegranate juice has 214mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.