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 RAE, Vitamin E , Copper, and Vitamin B2.
- Pumpkin's daily need coverage for Vitamin A RAE 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
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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
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Magnesium
+91.7%
Contains
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Calcium
+31.3%
Contains
less
Sodium
-98.7%
Contains
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Copper
+69.3%
Equal in Iron - 0.8
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32
Contains
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Magnesium
+91.7%
Contains
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Calcium
+31.3%
Contains
less
Sodium
-98.7%
Contains
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Copper
+69.3%
Equal in Iron - 0.8
Equal in Phosphorus - 44
Equal in Potassium - 340
Equal in Zinc - 0.32
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
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Folate
+581.3%
Contains
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Vitamin A
+25697%
Contains
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Vitamin E
+2550%
Contains
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Vitamin C
+83.7%
Contains
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Vitamin B1
+61.3%
Contains
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Vitamin B2
+175%
Contains
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Vitamin B3
+79.6%
Contains
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Vitamin B5
+92.3%
Contains
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Vitamin K
+450%
Equal in Vitamin B6 - 0.061
Contains
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Folate
+581.3%
Contains
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Vitamin A
+25697%
Contains
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Vitamin E
+2550%
Contains
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Vitamin C
+83.7%
Contains
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Vitamin B1
+61.3%
Contains
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Vitamin B2
+175%
Contains
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Vitamin B3
+79.6%
Contains
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Vitamin B5
+92.3%
Contains
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Vitamin K
+450%
Equal in Vitamin B6 - 0.061
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+61%
Contains
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Fats
+70%
Contains
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Carbs
+47.1%
Contains
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Other
+35%
Equal in Water - 91.6
Contains
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Protein
+61%
Contains
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Fats
+70%
Contains
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Carbs
+47.1%
Contains
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Other
+35%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-48.1%
Contains
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Monounsaturated Fat
+146.2%
Contains
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Polyunsaturated fat
+1100%
Contains
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Saturated Fat
-48.1%
Contains
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Monounsaturated Fat
+146.2%
Contains
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Polyunsaturated fat
+1100%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6.76g | 6g |
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| Protein | 1.61g | 1g |
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| Fats | 0.17g | 0.1g |
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| Carbs | 9.56g | 6.5g |
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| Calories | 43kcal | 26kcal |
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| Sugar | 6.76g | 2.76g |
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| Fiber | 2.8g | 0.5g |
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| Calcium | 16mg | 21mg |
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| Iron | 0.8mg | 0.8mg | |
| Magnesium | 23mg | 12mg |
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| Phosphorus | 40mg | 44mg |
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| Potassium | 325mg | 340mg |
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| Sodium | 78mg | 1mg |
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| Zinc | 0.35mg | 0.32mg |
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| Copper | 0.075mg | 0.127mg |
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| Vitamin A | 33IU | 8513IU |
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| Vitamin A RAE | 2µg | 426µg |
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| Vitamin E | 0.04mg | 1.06mg |
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| Vitamin C | 4.9mg | 9mg |
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| Vitamin B1 | 0.031mg | 0.05mg |
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| Vitamin B2 | 0.04mg | 0.11mg |
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| Vitamin B3 | 0.334mg | 0.6mg |
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| Vitamin B5 | 0.155mg | 0.298mg |
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| Vitamin B6 | 0.067mg | 0.061mg |
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| Folate | 109µg | 16µg |
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| Vitamin K | 0.2µg | 1.1µg |
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| Tryptophan | 0.019mg | 0.012mg |
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| Threonine | 0.047mg | 0.029mg |
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| Isoleucine | 0.048mg | 0.031mg |
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| Leucine | 0.068mg | 0.046mg |
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| Lysine | 0.058mg | 0.054mg |
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| Methionine | 0.018mg | 0.011mg |
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| Phenylalanine | 0.046mg | 0.032mg |
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| Valine | 0.056mg | 0.035mg |
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| Histidine | 0.021mg | 0.016mg |
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| Saturated Fat | 0.027g | 0.052g |
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| Monounsaturated Fat | 0.032g | 0.013g |
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| Polyunsaturated fat | 0.06g | 0.005g |
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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 | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
12%
55%
Minerals Daily Need Coverage Score
18%
18%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 77mg)
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 - 0.025g)
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.