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, vitamin E, copper, and vitamin B2.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Beetroot contains 7 times more folate than pumpkin. Beetroot contains 109µg of folate, while pumpkin contains 16µg.
- Pumpkin contains less sugar.
- Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of pumpkin is 52.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more ManganeseManganese | +163.2% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +31.3% |
| Contains more CopperCopper | +69.3% |
| 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 FolateFolate | +581.3% |
| Contains more Vitamin CVitamin C | +83.7% |
| Contains more Vitamin AVitamin A | +21200% |
| Contains more Vitamin EVitamin E | +2550% |
| Contains more Vitamin B1Vitamin B1 | +61.3% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +79.6% |
| Contains more Vitamin B5Vitamin B5 | +92.3% |
| Contains more Vitamin KVitamin K | +450% |
| Contains more CholineCholine | +36.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 2µg | 426µg | 47% |
| Folate | 109µg | 16µg | 23% |
| Fiber | 2.8g | 0.5g | 9% |
| Manganese | 0.329mg | 0.125mg | 9% |
| Vitamin E | 0.04mg | 1.06mg | 7% |
| Copper | 0.075mg | 0.127mg | 6% |
| Vitamin C | 4.9mg | 9mg | 5% |
| Vitamin B2 | 0.04mg | 0.11mg | 5% |
| Vitamin B5 | 0.155mg | 0.298mg | 3% |
| Magnesium | 23mg | 12mg | 3% |
| Sodium | 78mg | 1mg | 3% |
| Vitamin B1 | 0.031mg | 0.05mg | 2% |
| Vitamin B3 | 0.334mg | 0.6mg | 2% |
| Vitamin K | 0.2µg | 1.1µg | 1% |
| Protein | 1.61g | 1g | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Calories | 43kcal | 26kcal | 1% |
| Phosphorus | 40mg | 44mg | 1% |
| Calcium | 16mg | 21mg | 1% |
| Carbs | 9.56g | 6.5g | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 6.76g | 6g | N/A |
| Potassium | 325mg | 340mg | 0% |
| Iron | 0.8mg | 0.8mg | 0% |
| Sugar | 6.76g | 2.76g | N/A |
| Zinc | 0.35mg | 0.32mg | 0% |
| Vitamin B6 | 0.067mg | 0.061mg | 0% |
| Saturated fat | 0.027g | 0.052g | 0% |
| Choline | 6mg | 8.2mg | 0% |
| Monounsaturated fat | 0.032g | 0.013g | 0% |
| Polyunsaturated fat | 0.06g | 0.005g | 0% |
| Tryptophan | 0.019mg | 0.012mg | 0% |
| Threonine | 0.047mg | 0.029mg | 0% |
| Isoleucine | 0.048mg | 0.031mg | 0% |
| Leucine | 0.068mg | 0.046mg | 0% |
| Lysine | 0.058mg | 0.054mg | 0% |
| Methionine | 0.018mg | 0.011mg | 0% |
| Phenylalanine | 0.046mg | 0.032mg | 0% |
| Valine | 0.056mg | 0.035mg | 0% |
| Histidine | 0.021mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +47.1% |
| Contains more OtherOther | +35% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +146.2% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |