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.
Detailed nutritional comparison of pomegranate juice and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pomegranate Juice src
Image of Pumpkin Puree src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pomegranate Juice or Pumpkin Puree .

Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.