Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Beetroot vs Pumpkin - In-Depth Nutrition Comparison

Compare

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 Sugars.

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

Infographic

Beetroot vs Pumpkin infographic
Copy 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" 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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
10%
Beetroot
6%
Pumpkin
Carbohydrates
10%
Beetroot
7%
Pumpkin
Fats
1%
Beetroot
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Pumpkin
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beetroot Pumpkin Opinion
Calories 43 26 Beetroot
Protein 1.61 1 Beetroot
Fats 0.17 0.1 Beetroot
Vitamin C 4.9 9 Pumpkin
Carbs 9.56 6.5 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.8
Calcium 16 21 Pumpkin
Potassium 325 340 Pumpkin
Magnesium 23 12 Beetroot
Sugars 6.76 2.76 Pumpkin
Fiber 2.8 0.5 Beetroot
Copper 0.075 0.127 Pumpkin
Zinc 0.35 0.32 Beetroot
Starch
Phosphorus 40 44 Pumpkin
Sodium 78 1 Pumpkin
Vitamin A 33 8513 Pumpkin
Vitamin E 0.04 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.031 0.05 Pumpkin
Vitamin B2 0.04 0.11 Pumpkin
Vitamin B3 0.334 0.6 Pumpkin
Vitamin B5 0.155 0.298 Pumpkin
Vitamin B6 0.067 0.061 Beetroot
Vitamin B12 0 0
Vitamin K 0.2 1.1 Pumpkin
Folate 109 16 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.052 Beetroot
Monounsaturated Fat 0.032 0.013 Beetroot
Polyunsaturated fat 0.06 0.005 Beetroot
Tryptophan 0.019 0.012 Beetroot
Threonine 0.047 0.029 Beetroot
Isoleucine 0.048 0.031 Beetroot
Leucine 0.068 0.046 Beetroot
Lysine 0.058 0.054 Beetroot
Methionine 0.018 0.011 Beetroot
Phenylalanine 0.046 0.032 Beetroot
Valine 0.056 0.035 Beetroot
Histidine 0.021 0.016 Beetroot
Fructose

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 of 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.