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  6. Pumpkin vs. Beetroot

Pumpkin vs. Beetroot — In-Depth Nutrition Comparison

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Important differences between pumpkin and beetroot

  • Pumpkin has more vitamin A, vitamin E, copper, and vitamin B2; however, beetroot is richer in folate, fiber, and manganese.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin contains 27 times more vitamin E than beetroot. Pumpkin contains 1.06mg of vitamin E, while beetroot contains 0.04mg.
  • 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 Pumpkin, raw and Beets, raw.

Infographic

Pumpkin vs Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +31.3%
Contains more CopperCopper +69.3%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +91.7%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +133.3%
~equal in Potassium ~325mg
~equal in Iron ~0.8mg
~equal in Zinc ~0.35mg
~equal in Phosphorus ~40mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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%
Contains more FolateFolate +581.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Beetroot DV% diff.
Vitamin A 426µg 2µg 47%
Folate 16µg 109µg 23%
Fiber 0.5g 2.8g 9%
Manganese 0.125mg 0.329mg 9%
Vitamin E 1.06mg 0.04mg 7%
Copper 0.127mg 0.075mg 6%
Vitamin C 9mg 4.9mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Vitamin B5 0.298mg 0.155mg 3%
Magnesium 12mg 23mg 3%
Sodium 1mg 78mg 3%
Vitamin B1 0.05mg 0.031mg 2%
Vitamin B3 0.6mg 0.334mg 2%
Vitamin K 1.1µg 0.2µg 1%
Protein 1g 1.61g 1%
Selenium 0.3µg 0.7µg 1%
Calories 26kcal 43kcal 1%
Phosphorus 44mg 40mg 1%
Calcium 21mg 16mg 1%
Carbs 6.5g 9.56g 1%
Fats 0.1g 0.17g 0%
Net carbs 6g 6.76g N/A
Potassium 340mg 325mg 0%
Iron 0.8mg 0.8mg 0%
Sugar 2.76g 6.76g N/A
Zinc 0.32mg 0.35mg 0%
Vitamin B6 0.061mg 0.067mg 0%
Saturated fat 0.052g 0.027g 0%
Choline 8.2mg 6mg 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.005g 0.06g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.029mg 0.047mg 0%
Isoleucine 0.031mg 0.048mg 0%
Leucine 0.046mg 0.068mg 0%
Lysine 0.054mg 0.058mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.032mg 0.046mg 0%
Valine 0.035mg 0.056mg 0%
Histidine 0.016mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +61%
Contains more FatsFats +70%
Contains more CarbsCarbs +47.1%
Contains more OtherOther +35%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +1100%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.