Beetroot vs. Pumpkin — In-Depth Nutrition Comparison
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Summary of differences between Beetroot and Pumpkin
- Beetroot has more Folate, Manganese, and Fiber, while Pumpkin has more Vitamin A RAE, and Vitamin E .
- Pumpkin covers your daily need of Vitamin A RAE 32% more than Beetroot.
- Beetroot contains 12 times more Folate than Pumpkin. While Beetroot contains 109µg of Folate, Pumpkin contains only 9µg.
- The amount of Sugar in Pumpkin is lower.
These are the specific foods used in this comparison Beets, raw and Pumpkin, cooked, boiled, drained, without salt.
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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
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Iron
+40.4%
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Magnesium
+155.6%
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Phosphorus
+33.3%
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Potassium
+41.3%
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Zinc
+52.2%
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Manganese
+269.7%
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Selenium
+250%
Contains
less
Sodium
-98.7%
Contains
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Copper
+21.3%
Equal in Calcium - 15
Contains
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Iron
+40.4%
Contains
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Magnesium
+155.6%
Contains
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Phosphorus
+33.3%
Contains
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Potassium
+41.3%
Contains
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Zinc
+52.2%
Contains
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Manganese
+269.7%
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Selenium
+250%
Contains
less
Sodium
-98.7%
Contains
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Copper
+21.3%
Equal in Calcium - 15
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.
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Contains
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Vitamin B6
+52.3%
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Folate
+1111.1%
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Vitamin A
+17339.4%
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Vitamin E
+1900%
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Vitamin B2
+95%
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Vitamin B3
+23.7%
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Vitamin B5
+29.7%
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Vitamin K
+300%
Equal in Vitamin C - 4.7
Equal in Vitamin B1 - 0.031
Contains
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Vitamin B6
+52.3%
Contains
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Folate
+1111.1%
Contains
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Vitamin A
+17339.4%
Contains
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Vitamin E
+1900%
Contains
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Vitamin B2
+95%
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Vitamin B3
+23.7%
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Vitamin B5
+29.7%
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Vitamin K
+300%
Equal in Vitamin C - 4.7
Equal in Vitamin B1 - 0.031
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+123.6%
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Fats
+142.9%
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Carbs
+95.1%
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Other
+74.2%
Equal in Water - 93.69
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Protein
+123.6%
Contains
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Fats
+142.9%
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Carbs
+95.1%
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Other
+74.2%
Equal in Water - 93.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-27%
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Monounsaturated Fat
+255.6%
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Polyunsaturated fat
+1400%
Contains
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Saturated Fat
-27%
Contains
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Monounsaturated Fat
+255.6%
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.76g | 3.8g |
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| Protein | 1.61g | 0.72g |
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| Fats | 0.17g | 0.07g |
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| Carbs | 9.56g | 4.9g |
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| Calories | 43kcal | 20kcal |
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| Sugar | 6.76g | 2.08g |
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| Fiber | 2.8g | 1.1g |
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| Calcium | 16mg | 15mg |
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| Iron | 0.8mg | 0.57mg |
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| Magnesium | 23mg | 9mg |
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| Phosphorus | 40mg | 30mg |
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| Potassium | 325mg | 230mg |
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| Sodium | 78mg | 1mg |
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| Zinc | 0.35mg | 0.23mg |
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| Copper | 0.075mg | 0.091mg |
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| Manganese | 0.329mg | 0.089mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 33IU | 5755IU |
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| Vitamin A RAE | 2µg | 288µg |
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| Vitamin E | 0.04mg | 0.8mg |
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| Vitamin C | 4.9mg | 4.7mg |
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| Vitamin B1 | 0.031mg | 0.031mg | |
| Vitamin B2 | 0.04mg | 0.078mg |
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| Vitamin B3 | 0.334mg | 0.413mg |
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| Vitamin B5 | 0.155mg | 0.201mg |
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| Vitamin B6 | 0.067mg | 0.044mg |
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| Folate | 109µg | 9µg |
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| Vitamin K | 0.2µg | 0.8µg |
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| Tryptophan | 0.019mg | 0.009mg |
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| Threonine | 0.047mg | 0.021mg |
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| Isoleucine | 0.048mg | 0.023mg |
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| Leucine | 0.068mg | 0.034mg |
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| Lysine | 0.058mg | 0.039mg |
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| Methionine | 0.018mg | 0.008mg |
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| Phenylalanine | 0.046mg | 0.023mg |
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| Valine | 0.056mg | 0.025mg |
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| Histidine | 0.021mg | 0.011mg |
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| Saturated Fat | 0.027g | 0.037g |
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| Monounsaturated Fat | 0.032g | 0.009g |
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| Polyunsaturated fat | 0.06g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
37%
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 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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.