Pineapple Juice vs. Pumpkin Puree
Nutrition comparison of Pineapple 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
pineapple juice
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and pumpkin puree:
- Pineapple juice has more thiamin, however, pumpkin puree contains more riboflavin, niacin and pantothenic acid.
- Pumpkin puree has 67% less sugar than pineapple juice.
- 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: Pineapple Juice (Pineapple 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 pineapple juice contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, pineapple juice is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Pineapple juice has a macronutrient ratio of 3:95:2 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Pumpkin Puree | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and pineapple juice contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 13 times more dietary fiber than pineapple juice - pumpkin puree has 2.9g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Pumpkin puree has 67% less sugar than pineapple juice - pumpkin puree has 3.3g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Pumpkin puree and pineapple juice contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both pumpkin puree and pineapple juice are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple juice has 138% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than pineapple juice - pumpkin puree has 778ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Pumpkin puree and pineapple juice contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and pineapple juice contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Pineapple juice has more thiamin, however, pumpkin puree contains more riboflavin, niacin and pantothenic acid. Both pineapple juice and pumpkin puree contain significant amounts of Vitamin B6 and folate.
| Pineapple Juice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.058 MG | 0.024 MG |
| Riboflavin | 0.021 MG | 0.054 MG |
| Niacin | 0.199 MG | 0.367 MG |
| Pantothenic acid | 0.056 MG | 0.4 MG |
| Vitamin B6 | 0.1 MG | 0.056 MG |
| Folate | 18 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 100% more calcium than pineapple juice - pumpkin puree has 26mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Pumpkin puree has 348% more iron than pineapple juice - pumpkin puree has 1.4mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 58% more potassium than pineapple juice - pumpkin puree has 206mg of potassium per 100 grams and pineapple juice has 130mg 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,
| Pineapple Juice | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 3 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple juice has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pineapple Juice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.008 G |
| Total | 0.018 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple juice and pumpkin puree contain small amounts of linoleic acid.
| Pineapple Juice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.024 G | 0.007 G |
| Total | 0.024 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: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Pumpkin Puree (Pumpkin, canned, without salt) .
Pineapple 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 pineapple juice contain more calories in 100 grams?Pumpkin puree and pineapple juice contain similar amounts of calories - pumpkin puree has 34 calories in 100g and pineapple juice has 53 calories.
Does pumpkin puree or pineapple juice have more carbohydrates?
By weight, pumpkin puree and pineapple juice contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.