Mango Juice vs. Pumpkin Puree
Nutrition comparison of Mango 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
mango juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and pumpkin puree:
- Mango juice is a great source of Vitamin C.
- Pumpkin puree has 73% less sugar than mango juice.
- Pumpkin puree has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- 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: Mango Juice (Mango nectar, canned) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and pumpkin puree contain similar amounts of calories - mango juice has 51 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Mango juice has a macronutrient ratio of 1:98:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 98% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and pumpkin puree contain similar amounts of carbs - mango juice has 13.1g 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 867% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Pumpkin puree has 73% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Mango juice and pumpkin puree contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both mango juice and pumpkin puree are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 262% more Vitamin C than pumpkin puree - mango juice has 15.2mg 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 21 times more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Mango juice and pumpkin puree contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Mango juice and pumpkin puree contain similar amounts of Vitamin K - mango juice has 0.8ug 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 and Vitamin B6. Both mango juice and pumpkin puree contain significant amounts of folate.
| Mango Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.003 MG | 0.024 MG |
| Riboflavin | 0.003 MG | 0.054 MG |
| Niacin | 0.08 MG | 0.367 MG |
| Pantothenic acid | 0.07 MG | 0.4 MG |
| Vitamin B6 | 0.015 MG | 0.056 MG |
| Folate | 7 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 53% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Pumpkin puree has 286% more iron than mango juice - mango juice has 0.36mg 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 758% more potassium than mango juice - mango juice has 24mg 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,
| Mango Juice | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 402 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.008 G |
| Total | 0.008 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both mango juice and pumpkin puree contain small amounts of linoleic acid.
| Mango Juice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.003 G | 0.007 G |
| Total | 0.003 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mango Juice or Pumpkin Puree .
Note: The specific food items compared are: Mango Juice (Mango nectar, canned) and Pumpkin Puree (Pumpkin, canned, without salt) .
Mango 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 mango juice or pumpkin puree contain more calories in 100 grams?Mango juice and pumpkin puree contain similar amounts of calories - mango juice has 51 calories in 100g and pumpkin puree has 34 calories.
Does mango juice or pumpkin puree have more carbohydrates?
By weight, mango juice and pumpkin puree contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.