Beets vs. Pumpkin Puree
Nutrition comparison of Beets and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and pumpkin puree:
- Both pumpkin puree and beets are high in dietary fiber and potassium.
- Pumpkin puree has more pantothenic acid, however, beet contains more folate.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Beets (Beets, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and beets contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, beets is lighter in fat and similar to pumpkin puree for protein and carbs. Beets has a macronutrient ratio of 14:83:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 83% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and beets contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both pumpkin puree and beets are high in dietary fiber. Pumpkin puree has a little more dietary fiber (4%) than beet by weight - pumpkin puree has 2.9g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Pumpkin puree and beets contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Pumpkin puree and beets contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both pumpkin puree and beets are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and beets contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 388 times more Vitamin A than beet - pumpkin puree has 778ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Pumpkin puree and beets contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Pumpkin puree and beets contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Pumpkin puree has more pantothenic acid, however, beet contains more folate. Both beets and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Beets | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.031 MG | 0.024 MG |
| Riboflavin | 0.04 MG | 0.054 MG |
| Niacin | 0.334 MG | 0.367 MG |
| Pantothenic acid | 0.155 MG | 0.4 MG |
| Vitamin B6 | 0.067 MG | 0.056 MG |
| Folate | 109 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 63% more calcium than beet - pumpkin puree has 26mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Pumpkin puree has 74% more iron than beet - pumpkin puree has 1.4mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both pumpkin puree and beets are high in potassium. Beet has 58% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Beets | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.008 G |
| Total | 0.005 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than pumpkin puree per 100 grams.
| Beets | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.055 G | 0.007 G |
| Total | 0.055 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beets (Beets, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Beets g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or beets contain more calories in 100 grams?Pumpkin puree and beets contain similar amounts of calories - pumpkin puree has 34 calories in 100g and beet has 43 calories.
Does pumpkin puree or beets have more carbohydrates?
By weight, pumpkin puree and beets contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and beet has 9.6g of carbohydrates.
Does pumpkin puree or beets contain more potassium?
Both pumpkin puree and beets are high in potassium. Beet has 60% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and beet has 325mg of potassium.