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Pumpkin vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin and Beetroot

  • Pumpkin has more Vitamin A RAE, and Vitamin E , while Beetroot has more Folate, Manganese, and Fiber.
  • Pumpkin covers your daily need of Vitamin A RAE 32% more than Beetroot.
  • Pumpkin contains 20 times more Vitamin E than Beetroot. While Pumpkin contains 0.8mg of Vitamin E , Beetroot contains only 0.04mg.
  • The amount of Sugar in Pumpkin is lower.

These are the specific foods used in this comparison Pumpkin, cooked, boiled, drained, without salt and Beets, raw.

Infographic

Pumpkin vs Beetroot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -98.7%
Contains more Copper +21.3%
Contains more Iron +40.4%
Contains more Magnesium +155.6%
Contains more Phosphorus +33.3%
Contains more Potassium +41.3%
Contains more Zinc +52.2%
Contains more Manganese +269.7%
Contains more Selenium +250%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains less Sodium -98.7%
Contains more Copper +21.3%
Contains more Iron +40.4%
Contains more Magnesium +155.6%
Contains more Phosphorus +33.3%
Contains more Potassium +41.3%
Contains more Zinc +52.2%
Contains more Manganese +269.7%
Contains more Selenium +250%
Equal in Calcium - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +17339.4%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +300%
Contains more Vitamin B6 +52.3%
Contains more Folate +1111.1%
Equal in Vitamin C - 4.9
Equal in Vitamin B1 - 0.031
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +17339.4%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +300%
Contains more Vitamin B6 +52.3%
Contains more Folate +1111.1%
Equal in Vitamin C - 4.9
Equal in Vitamin B1 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +123.6%
Contains more Fats +142.9%
Contains more Carbs +95.1%
Contains more Other +74.2%
Equal in Water - 87.58
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +123.6%
Contains more Fats +142.9%
Contains more Carbs +95.1%
Contains more Other +74.2%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +255.6%
Contains more Polyunsaturated fat +1400%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +255.6%
Contains more Polyunsaturated fat +1400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Beetroot Opinion
Net carbs 3.8g 6.76g Beetroot
Protein 0.72g 1.61g Beetroot
Fats 0.07g 0.17g Beetroot
Carbs 4.9g 9.56g Beetroot
Calories 20kcal 43kcal Beetroot
Sugar 2.08g 6.76g Pumpkin
Fiber 1.1g 2.8g Beetroot
Calcium 15mg 16mg Beetroot
Iron 0.57mg 0.8mg Beetroot
Magnesium 9mg 23mg Beetroot
Phosphorus 30mg 40mg Beetroot
Potassium 230mg 325mg Beetroot
Sodium 1mg 78mg Pumpkin
Zinc 0.23mg 0.35mg Beetroot
Copper 0.091mg 0.075mg Pumpkin
Manganese 0.089mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 5755IU 33IU Pumpkin
Vitamin A RAE 288µg 2µg Pumpkin
Vitamin E 0.8mg 0.04mg Pumpkin
Vitamin C 4.7mg 4.9mg Beetroot
Vitamin B1 0.031mg 0.031mg
Vitamin B2 0.078mg 0.04mg Pumpkin
Vitamin B3 0.413mg 0.334mg Pumpkin
Vitamin B5 0.201mg 0.155mg Pumpkin
Vitamin B6 0.044mg 0.067mg Beetroot
Folate 9µg 109µg Beetroot
Vitamin K 0.8µg 0.2µg Pumpkin
Tryptophan 0.009mg 0.019mg Beetroot
Threonine 0.021mg 0.047mg Beetroot
Isoleucine 0.023mg 0.048mg Beetroot
Leucine 0.034mg 0.068mg Beetroot
Lysine 0.039mg 0.058mg Beetroot
Methionine 0.008mg 0.018mg Beetroot
Phenylalanine 0.023mg 0.046mg Beetroot
Valine 0.025mg 0.056mg Beetroot
Histidine 0.011mg 0.021mg Beetroot
Saturated Fat 0.037g 0.027g Beetroot
Monounsaturated Fat 0.009g 0.032g Beetroot
Polyunsaturated fat 0.004g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
12%
Beetroot
Minerals Daily Need Coverage Score
11%
Pumpkin
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 12)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.