Beetroot vs. Pumpkin — In-Depth Nutrition Comparison
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Summary of differences between beetroot and pumpkins
- Beetroot has more folate, manganese, and fiber, while pumpkins have more vitamin A and vitamin E.
- Pumpkins cover your daily need for vitamin A, 114% more than beetroot.
- Beetroot contains 12 times more folate than pumpkins. While beetroot contains 109µg of folate, pumpkins contain only 9µg.
- The amount of sugar in pumpkins is lower.
- Pumpkins have a lower glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of beetroot is 64.
These are the specific foods used in this comparison Beets, raw and Pumpkin, cooked, boiled, drained, without salt.
Infographic
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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 more MagnesiumMagnesium | +155.6% |
| Contains more PotassiumPotassium | +41.3% |
| Contains more IronIron | +40.4% |
| Contains more ZincZinc | +52.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +269.7% |
| Contains more SeleniumSelenium | +250% |
| Contains more CopperCopper | +21.3% |
| Contains less SodiumSodium | -98.7% |
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 B6Vitamin B6 | +52.3% |
| Contains more FolateFolate | +1111.1% |
| Contains more Vitamin AVitamin A | +14300% |
| Contains more Vitamin EVitamin E | +1900% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +23.7% |
| Contains more Vitamin B5Vitamin B5 | +29.7% |
| Contains more Vitamin KVitamin K | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 2µg | 288µg | 32% |
| Folate | 109µg | 9µg | 25% |
| Manganese | 0.329mg | 0.089mg | 10% |
| Fiber | 2.8g | 1.1g | 7% |
| Vitamin E | 0.04mg | 0.8mg | 5% |
| Magnesium | 23mg | 9mg | 3% |
| Potassium | 325mg | 230mg | 3% |
| Iron | 0.8mg | 0.57mg | 3% |
| Sodium | 78mg | 1mg | 3% |
| Vitamin B2 | 0.04mg | 0.078mg | 3% |
| Protein | 1.61g | 0.72g | 2% |
| Carbs | 9.56g | 4.9g | 2% |
| Copper | 0.075mg | 0.091mg | 2% |
| Vitamin B6 | 0.067mg | 0.044mg | 2% |
| Calories | 43kcal | 20kcal | 1% |
| Zinc | 0.35mg | 0.23mg | 1% |
| Phosphorus | 40mg | 30mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin B5 | 0.155mg | 0.201mg | 1% |
| Vitamin K | 0.2µg | 0.8µg | 1% |
| Fats | 0.17g | 0.07g | 0% |
| Vitamin C | 4.9mg | 4.7mg | 0% |
| Net carbs | 6.76g | 3.8g | N/A |
| Calcium | 16mg | 15mg | 0% |
| Sugar | 6.76g | 2.08g | N/A |
| Vitamin B1 | 0.031mg | 0.031mg | 0% |
| Vitamin B3 | 0.334mg | 0.413mg | 0% |
| Choline | 6mg | 6.2mg | 0% |
| Saturated fat | 0.027g | 0.037g | 0% |
| Monounsaturated fat | 0.032g | 0.009g | 0% |
| Polyunsaturated fat | 0.06g | 0.004g | 0% |
| Tryptophan | 0.019mg | 0.009mg | 0% |
| Threonine | 0.047mg | 0.021mg | 0% |
| Isoleucine | 0.048mg | 0.023mg | 0% |
| Leucine | 0.068mg | 0.034mg | 0% |
| Lysine | 0.058mg | 0.039mg | 0% |
| Methionine | 0.018mg | 0.008mg | 0% |
| Phenylalanine | 0.046mg | 0.023mg | 0% |
| Valine | 0.056mg | 0.025mg | 0% |
| Histidine | 0.021mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +123.6% |
| Contains more FatsFats | +142.9% |
| Contains more CarbsCarbs | +95.1% |
| Contains more OtherOther | +74.2% |
~equal in
Water
~93.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +255.6% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
