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Pumpkin vs Beetroot - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 4g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 77mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Beetroot
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pumpkin
5
Beetroot
Mineral Summary Score
12
Pumpkin
13
Beetroot

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Contains more Magnesium +91.7%
Equal in Iron - 0.8
Equal in Potassium - 325
Equal in Zinc - 0.35
Equal in Phosphorus - 40
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Contains more Magnesium +91.7%
Equal in Iron - 0.8
Equal in Potassium - 325
Equal in Zinc - 0.35
Equal in Phosphorus - 40

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +83.7%
Contains more Vitamin A +25697%
Contains more Vitamin E +2550%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +92.3%
Contains more Vitamin K +450%
Equal in Vitamin B6 - 0.067
Contains more Vitamin C +83.7%
Contains more Vitamin A +25697%
Contains more Vitamin E +2550%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +92.3%
Contains more Vitamin K +450%
Equal in Vitamin B6 - 0.067

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Pumpkin
10%
Beetroot
Carbohydrates
7%
Pumpkin
10%
Beetroot
Fats
0%
Pumpkin
1%
Beetroot

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Beetroot Opinion
Calories 26 43 Beetroot
Protein 1 1.61 Beetroot
Fats 0.1 0.17 Beetroot
Vitamin C 9 4.9 Pumpkin
Carbs 6.5 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.8
Calcium 21 16 Pumpkin
Potassium 340 325 Pumpkin
Magnesium 12 23 Beetroot
Sugars 2.76 6.76 Beetroot
Fiber 0.5 2.8 Beetroot
Copper 0.127 0.075 Pumpkin
Zinc 0.32 0.35 Beetroot
Starch
Phosphorus 44 40 Pumpkin
Sodium 1 78 Pumpkin
Vitamin A 8513 33 Pumpkin
Vitamin E 1.06 0.04 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.031 Pumpkin
Vitamin B2 0.11 0.04 Pumpkin
Vitamin B3 0.6 0.334 Pumpkin
Vitamin B5 0.298 0.155 Pumpkin
Vitamin B6 0.061 0.067 Beetroot
Vitamin B12 0 0
Vitamin K 1.1 0.2 Pumpkin
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.052 0.027 Beetroot
Monounsaturated Fat 0.013 0.032 Beetroot
Polyunsaturated fat 0.005 0.06 Beetroot
Tryptophan 0.012 0.019 Beetroot
Threonine 0.029 0.047 Beetroot
Isoleucine 0.031 0.048 Beetroot
Leucine 0.046 0.068 Beetroot
Lysine 0.054 0.058 Beetroot
Methionine 0.011 0.018 Beetroot
Phenylalanine 0.032 0.046 Beetroot
Valine 0.035 0.056 Beetroot
Histidine 0.016 0.021 Beetroot
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.