Beetroot vs. Pumpkin — In-Depth Nutrition Comparison
Compare
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
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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
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% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
12%
15%
Minerals Daily Need Coverage Score
19%
11%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 12)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot is lower in Saturated fat (difference - 0.01g)
Which food is richer in minerals?
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)