Guava Juice vs. Raw Pumpkin Seeds
Nutrition comparison of Guava 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
guava 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 guava juice and raw pumpkin seeds:
- Guava juice has more lycopene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than guava juice.
- Guava juice is an excellent source of Vitamin C.
- Raw pumpkin seed has 8.2 times less sugar than guava juice.
- Raw pumpkin seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, guava 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: Guava Juice (Guava nectar, canned, with 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 guava juice has 89% less calories than raw pumpkin seed - guava juice has 63 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, guava juice is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 1% | 20% |
| Carbohydrates | 98% | 7% |
| Fat | 1% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Guava juice and raw pumpkin seeds contain similar amounts of carbs - guava juice has 16.3g 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 500% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 8.2 times less sugar than guava juice - guava juice has 13g 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 334 times more protein than guava juice - guava juice has 0.09g 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 guava juice has 100% less saturated fat than raw pumpkin seed - guava juice has 0.02g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Guava juice is an excellent source of Vitamin C and it has 10 times more Vitamin C than raw pumpkin seed - guava juice has 21.1mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and guava juice contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 42 times more Vitamin E than guava juice - guava juice has 0.05mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Guava juice and raw pumpkin seeds contain similar amounts of Vitamin K - guava juice has 1ug 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, Vitamin B6 and folate, however, guava juice contains more pantothenic acid.
| Guava Juice | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.273 MG |
| Riboflavin | 0.003 MG | 0.153 MG |
| Niacin | 0.17 MG | 4.987 MG |
| Pantothenic acid | 0.08 MG | ~ |
| Vitamin B6 | 0.01 MG | 0.143 MG |
| Folate | 3 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 475% more calcium than guava juice - guava juice has 8mg 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 22 times more iron than guava juice - guava juice has 0.38mg 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 19 times more potassium than guava juice - guava juice has 39mg 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, guava juice has more lycopene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than guava juice per 100 grams.
| Guava Juice | Raw Pumpkin Seeds | |
|---|---|---|
| lycopene | 35 UG | ~ |
| beta-carotene | ~ | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Guava 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 guava juice or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and guava juice has 90% less calories than raw pumpkin seed - guava juice has 63 calories in 100g and raw pumpkin seed has 559 calories.
Does guava juice or raw pumpkin seeds have more carbohydrates?
By weight, guava juice and raw pumpkin seeds contain similar amounts of carbs - guava juice has 16.3g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does guava juice or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 22 times more iron than guava juice - guava juice has 0.38mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does guava juice or raw pumpkin seeds contain more potassium?
Raw pumpkin seed is a rich source of potassium and it has 19 times more potassium than guava juice - guava juice has 39mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.