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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
~equal in Calcium ~15mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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%
~equal in Vitamin C ~4.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Beetroot Pumpkin 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%
Sodium 78mg 1mg 3%
Vitamin B2 0.04mg 0.078mg 3%
Magnesium 23mg 9mg 3%
Potassium 325mg 230mg 3%
Iron 0.8mg 0.57mg 3%
Vitamin B6 0.067mg 0.044mg 2%
Protein 1.61g 0.72g 2%
Copper 0.075mg 0.091mg 2%
Carbs 9.56g 4.9g 2%
Zinc 0.35mg 0.23mg 1%
Phosphorus 40mg 30mg 1%
Vitamin K 0.2µg 0.8µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.155mg 0.201mg 1%
Calories 43kcal 20kcal 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +255.6%
Contains more Poly. FatPolyunsaturated fat +1400%

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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. 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/168449/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.