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Beetroot vs Pumpkin - In-Depth Nutrition Comparison

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Important differences between Beetroot and Pumpkin

  • Beetroot has more Folate, Fiber, and Manganese, however Pumpkin is richer in Vitamin A, Vitamin E , Copper, and Vitamin B2.
  • Pumpkin's daily need coverage for Vitamin A is 47% more.
  • Beetroot contains 7 times more Folate than Pumpkin. Beetroot contains 109µg of Folate, while Pumpkin contains 16µg.
  • Pumpkin contains less Sugar.

The food varieties used in the comparison are Beets, raw and Pumpkin, raw.

Infographic

Beetroot vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +91.7%
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Equal in Iron - 0.8
Equal in Potassium - 340
Equal in Zinc - 0.32
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Magnesium +91.7%
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Equal in Iron - 0.8
Equal in Potassium - 340
Equal in Zinc - 0.32
Equal in Phosphorus - 44

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 Folate +581.3%
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 - 0.061
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Folate +581.3%
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 - 0.061

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Pumpkin Opinion
Calories 43kcal 26kcal Beetroot
Protein 1.61g 1g Beetroot
Fats 0.17g 0.1g Beetroot
Vitamin C 4.9mg 9mg Pumpkin
Net carbs 6.76g 6g Beetroot
Carbs 9.56g 6.5g Beetroot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.8mg
Calcium 16mg 21mg Pumpkin
Potassium 325mg 340mg Pumpkin
Magnesium 23mg 12mg Beetroot
Sugar 6.76g 2.76g Pumpkin
Fiber 2.8g 0.5g Beetroot
Copper 0.075mg 0.127mg Pumpkin
Zinc 0.35mg 0.32mg Beetroot
Starch g g
Phosphorus 40mg 44mg Pumpkin
Sodium 78mg 1mg Pumpkin
Vitamin A 33IU 8513IU Pumpkin
Vitamin E 0.04mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.031mg 0.05mg Pumpkin
Vitamin B2 0.04mg 0.11mg Pumpkin
Vitamin B3 0.334mg 0.6mg Pumpkin
Vitamin B5 0.155mg 0.298mg Pumpkin
Vitamin B6 0.067mg 0.061mg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 1.1µg Pumpkin
Folate 109µg 16µg Beetroot
Trans Fat 0g 0g
Saturated Fat 0.027g 0.052g Beetroot
Monounsaturated Fat 0.032g 0.013g Beetroot
Polyunsaturated fat 0.06g 0.005g Beetroot
Tryptophan 0.019mg 0.012mg Beetroot
Threonine 0.047mg 0.029mg Beetroot
Isoleucine 0.048mg 0.031mg Beetroot
Leucine 0.068mg 0.046mg Beetroot
Lysine 0.058mg 0.054mg Beetroot
Methionine 0.018mg 0.011mg Beetroot
Phenylalanine 0.046mg 0.032mg Beetroot
Valine 0.056mg 0.035mg Beetroot
Histidine 0.021mg 0.016mg Beetroot
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
55
Pumpkin
Mineral Summary Score
18
Beetroot
18
Pumpkin

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 food.
Protein
10%
Beetroot
6%
Pumpkin
Carbohydrates
10%
Beetroot
7%
Pumpkin
Fats
1%
Beetroot
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (64)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.