Apple Juice vs. Pumpkin Puree
Nutrition comparison of Apple 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
apple juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and pumpkin puree:
- Pumpkin puree has 66% less sugar than apple juice.
- Pumpkin puree has more 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without 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 and apple juice contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 97% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and apple juice contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 13 times more dietary fiber than apple juice - pumpkin puree has 2.9g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Pumpkin puree has 66% less sugar than apple juice - pumpkin puree has 3.3g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Pumpkin puree and apple juice contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both pumpkin puree and apple juice are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 367% more Vitamin C than apple juice - pumpkin puree has 4.2mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than apple juice - pumpkin puree has 778ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Pumpkin puree and apple juice contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than apple juice - pumpkin puree has 16ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Pumpkin puree has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple juice and pumpkin puree contain significant amounts of thiamin.
| Apple Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.021 MG | 0.024 MG |
| Riboflavin | 0.017 MG | 0.054 MG |
| Niacin | 0.073 MG | 0.367 MG |
| Pantothenic acid | 0.049 MG | 0.4 MG |
| Vitamin B6 | 0.018 MG | 0.056 MG |
| Folate | ~ | 12 UG |
Minerals
calcium
Pumpkin puree has 225% more calcium than apple juice - pumpkin puree has 26mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Pumpkin puree has 10 times more iron than apple juice - pumpkin puree has 1.4mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 104% more potassium than apple juice - pumpkin puree has 206mg of potassium per 100 grams and apple juice has 101mg 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,
| Apple Juice | Pumpkin Puree | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | ~ |
| beta-carotene | ~ | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple juice and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Apple Juice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.008 G |
| Total | 0.007 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and pumpkin puree contain small amounts of linoleic acid.
| Apple Juice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.033 G | 0.007 G |
| Total | 0.033 G | 0.007 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pumpkin Puree (Pumpkin, canned, without salt) .
Apple 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 pumpkin puree or apple juice contain more calories in 100 grams?Pumpkin puree and apple juice contain similar amounts of calories - pumpkin puree has 34 calories in 100g and apple juice has 46 calories.
Does pumpkin puree or apple juice have more carbohydrates?
By weight, pumpkin puree and apple juice contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and apple juice has 11.3g of carbohydrates.