Orange Juice vs. Pumpkin Seeds
Nutrition comparison of Orange 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
orange juice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and pumpkin seeds:
- Orange juice has more thiamin, pantothenic acid and folate.
- Orange juice has signficantly less saturated fat than pumpkin seed.
- Orange juice is an excellent source of Vitamin C.
- 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 orange juice has 90% less calories than pumpkin seed - orange juice has 45 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, orange juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Pumpkin Seeds | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 90% | 46% |
| Fat | 4% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and orange juice has 81% less carbohydrates than pumpkin seed - orange juice has 10.4g 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 91 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than orange juice - orange juice has 8.4g 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 25 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Orange juice has signficantly less saturated fat than pumpkin seed - orange juice has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 165 times more Vitamin C than pumpkin seed - orange juice has 50mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Orange juice and pumpkin seeds contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Orange juice and pumpkin seeds contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Orange juice and pumpkin seeds contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, pantothenic acid and folate. Both orange juice and pumpkin seeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| Orange Juice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.09 MG | 0.034 MG |
| Riboflavin | 0.03 MG | 0.052 MG |
| Niacin | 0.4 MG | 0.286 MG |
| Pantothenic acid | 0.19 MG | 0.056 MG |
| Vitamin B6 | 0.04 MG | 0.037 MG |
| Folate | 30 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 400% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg 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 360% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.077 G |
| Total | 0.011 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.029 G | 8.759 G |
| Total | 0.029 G | 8.759 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Orange 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 orange juice or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and orange juice has 90% less calories than pumpkin seed - orange juice has 45 calories in 100g and pumpkin seed has 446 calories.
Does orange juice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and orange juice has 80% fewer carbohydrates than pumpkin seed - orange juice has 10.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does orange juice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does orange juice or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 360% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.