Guava Juice vs. Pumpkin Puree
Nutrition comparison of Guava 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
guava juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and pumpkin puree:
- Guava juice has more lycopene than pumpkin puree, however, pumpkin puree contains more beta-carotene and alpha-carotene than guava juice.
- Guava juice is an excellent source of Vitamin C.
- Pumpkin puree has 75% less sugar than guava juice.
- Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 46% less calories than guava juice - guava juice has 63 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, guava juice is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 98% | 82% |
| Fat | 1% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 50% less carbohydrates than guava juice - guava juice has 16.3g 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 190% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Pumpkin puree has 75% less sugar than guava juice - guava juice has 13g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Guava juice and pumpkin puree contain similar amounts of protein - guava juice has 0.09g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both guava juice and pumpkin puree are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Guava juice is an excellent source of Vitamin C and it has 402% more Vitamin C than pumpkin puree - guava juice has 21.1mg 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 guava juice - pumpkin puree has 778ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Guava juice and pumpkin puree contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Guava juice and pumpkin puree contain similar amounts of Vitamin K - guava juice has 1ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Guava Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.003 MG | 0.024 MG |
| Riboflavin | 0.003 MG | 0.054 MG |
| Niacin | 0.17 MG | 0.367 MG |
| Pantothenic acid | 0.08 MG | 0.4 MG |
| Vitamin B6 | 0.01 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 225% more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 266% more iron than guava juice - guava juice has 0.38mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 428% more potassium than guava juice - guava juice has 39mg of potassium per 100 grams and pumpkin puree has 206mg 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, guava juice has more lycopene than pumpkin puree per 100 grams, however, pumpkin puree contains more beta-carotene and alpha-carotene than guava juice per 100 grams.
| Guava Juice | Pumpkin Puree | |
|---|---|---|
| lycopene | 35 UG | ~ |
| beta-carotene | ~ | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
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: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Pumpkin Puree (Pumpkin, canned, without salt) .
Guava 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 guava juice or pumpkin puree contain more calories in 100 grams?Pumpkin puree has 50% less calories than guava juice - guava juice has 63 calories in 100g and pumpkin puree has 34 calories.
Does guava juice or pumpkin puree have more carbohydrates?
By weight, pumpkin puree has 50% fewer carbohydrates than guava juice - guava juice has 16.3g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.