Pomegranate Juice vs. Pumpkin Seeds
Nutrition comparison of Pomegranate 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
pomegranate juice
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and pumpkin seeds:
- Both pomegranate juice and pumpkin seeds are high in potassium.
- Pomegranate juice has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) 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 pomegranate juice has 88% less calories than pumpkin seed - pomegranate juice has 54 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Pumpkin Seeds | |
|---|---|---|
| Protein | 1% | 16% |
| Carbohydrates | 94% | 46% |
| Fat | 5% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pomegranate juice has 76% less carbohydrates than pumpkin seed - pomegranate juice has 13.1g 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 183 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pomegranate juice - pomegranate juice has 12.7g 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 122 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pomegranate juice has signficantly less saturated fat than pumpkin seed - pomegranate juice has 0.08g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and pumpkin seeds contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and pomegranate juice contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than pumpkin seed - pomegranate juice has 0.38mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than pumpkin seed - pomegranate juice has 10.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both pomegranate juice and pumpkin seeds contain significant amounts of niacin and Vitamin B6.
| Pomegranate Juice | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.015 MG | 0.034 MG |
| Riboflavin | 0.015 MG | 0.052 MG |
| Niacin | 0.233 MG | 0.286 MG |
| Pantothenic acid | 0.285 MG | 0.056 MG |
| Vitamin B6 | 0.04 MG | 0.037 MG |
| Folate | 24 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 400% more calcium than pomegranate juice - pomegranate 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 32 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both pomegranate juice and pumpkin seeds are high in potassium. Pumpkin seed has 329% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 8.759 G |
| Total | 0.05 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: Pomegranate Juice (Pomegranate juice, bottled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pomegranate 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 pomegranate juice or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and pomegranate juice has 90% less calories than pumpkin seed - pomegranate juice has 54 calories in 100g and pumpkin seed has 446 calories.
Does pomegranate juice or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than pumpkin seed - pomegranate juice has 13.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pomegranate juice or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 32 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pomegranate juice or pumpkin seeds contain more potassium?
Both pomegranate juice and pumpkin seeds are high in potassium. Pumpkin seed has 330% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.