Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pumpkin vs Beetroot - In-Depth Nutrition Comparison

Compare

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 47% 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Contains more Magnesium +91.7%
Equal in Iron - 0.8
Equal in Potassium - 325
Equal in Zinc - 0.35
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +31.3%
Contains more Copper +69.3%
Contains less Sodium -98.7%
Contains more Magnesium +91.7%
Equal in Iron - 0.8
Equal in Potassium - 325
Equal in Zinc - 0.35
Equal in Phosphorus - 40

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 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%
Contains more Folate +581.3%
Equal in Vitamin B6 - 0.067
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%
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%
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%
Contains more Folate +581.3%
Equal in Vitamin B6 - 0.067

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.
Pumpkin Beetroot
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pumpkin Beetroot Opinion
Calories 26kcal 43kcal Beetroot
Protein 1g 1.61g Beetroot
Fats 0.1g 0.17g Beetroot
Vitamin C 9mg 4.9mg Pumpkin
Net carbs 6g 6.76g Beetroot
Carbs 6.5g 9.56g Beetroot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.8mg
Calcium 21mg 16mg Pumpkin
Potassium 340mg 325mg Pumpkin
Magnesium 12mg 23mg Beetroot
Sugar 2.76g 6.76g Pumpkin
Fiber 0.5g 2.8g Beetroot
Copper 0.127mg 0.075mg Pumpkin
Zinc 0.32mg 0.35mg Beetroot
Starch g g
Phosphorus 44mg 40mg Pumpkin
Sodium 1mg 78mg Pumpkin
Vitamin A 8513IU 33IU Pumpkin
Vitamin E 1.06mg 0.04mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.031mg Pumpkin
Vitamin B2 0.11mg 0.04mg Pumpkin
Vitamin B3 0.6mg 0.334mg Pumpkin
Vitamin B5 0.298mg 0.155mg Pumpkin
Vitamin B6 0.061mg 0.067mg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.2µg Pumpkin
Folate 16µg 109µg Beetroot
Trans Fat 0g 0g
Saturated Fat 0.052g 0.027g Beetroot
Monounsaturated Fat 0.013g 0.032g Beetroot
Polyunsaturated fat 0.005g 0.06g Beetroot
Tryptophan 0.012mg 0.019mg Beetroot
Threonine 0.029mg 0.047mg Beetroot
Isoleucine 0.031mg 0.048mg Beetroot
Leucine 0.046mg 0.068mg Beetroot
Lysine 0.054mg 0.058mg Beetroot
Methionine 0.011mg 0.018mg Beetroot
Phenylalanine 0.032mg 0.046mg Beetroot
Valine 0.035mg 0.056mg Beetroot
Histidine 0.016mg 0.021mg Beetroot
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
12
Beetroot
Mineral Summary Score
18
Pumpkin
18
Beetroot

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 food.
Protein
6%
Pumpkin
10%
Beetroot
Carbohydrates
7%
Pumpkin
10%
Beetroot
Fats
0%
Pumpkin
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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 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.

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 to the foods 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.