Guava Juice vs. Pumpkin Seeds
Nutrition comparison of Guava 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
guava juice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and pumpkin seeds:
- Guava juice has signficantly less saturated fat than pumpkin seed.
- Guava juice is an excellent source of Vitamin C.
- Pumpkin seed has more thiamin, riboflavin and Vitamin B6.
- 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: Guava Juice (Guava nectar, canned, with 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 guava juice has 86% less calories than pumpkin seed - guava juice has 63 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, guava juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Pumpkin Seeds | |
|---|---|---|
| Protein | 1% | 16% |
| Carbohydrates | 98% | 46% |
| Fat | 1% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and guava juice has 70% less carbohydrates than pumpkin seed - guava juice has 16.3g 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 17 times more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than guava juice - guava juice has 13g 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 205 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Guava juice has signficantly less saturated fat than pumpkin seed - guava juice has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Guava juice is an excellent source of Vitamin C and it has 69 times more Vitamin C than pumpkin seed - guava juice has 21.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and guava juice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Guava juice and pumpkin seeds contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Guava juice and pumpkin seeds contain similar amounts of Vitamin K - guava juice has 1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin and Vitamin B6. Both guava juice and pumpkin seeds contain significant amounts of niacin, pantothenic acid and folate.
| Guava Juice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.034 MG |
| Riboflavin | 0.003 MG | 0.052 MG |
| Niacin | 0.17 MG | 0.286 MG |
| Pantothenic acid | 0.08 MG | 0.056 MG |
| Vitamin B6 | 0.01 MG | 0.037 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 588% more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 771% more iron than guava juice - guava juice has 0.38mg 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 22 times more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
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 Guava Juice or Pumpkin Seeds .
Note: The specific food items compared are: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Guava 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 guava juice or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and guava juice has 90% less calories than pumpkin seed - guava juice has 63 calories in 100g and pumpkin seed has 446 calories.
Does guava juice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and guava juice has 70% fewer carbohydrates than pumpkin seed - guava juice has 16.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does guava juice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 770% more iron than guava juice - guava juice has 0.38mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does guava juice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 22 times more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.