Pumpkin Seeds vs. Beets
Nutrition comparison of Pumpkin Seeds and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and beets:
- Both beets and pumpkin seeds are high in dietary fiber and potassium.
- Beet has more pantothenic acid and folate.
- Beet has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and beet has 90% less calories than pumpkin seed - beet has 43 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to beets for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Beets | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 46% | 83% |
| Fat | 38% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and beet has 82% less carbohydrates than pumpkin seed - beet has 9.6g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both beets and pumpkin seeds are high in dietary fiber. Pumpkin seed has 557% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than beet - beet has 6.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 10 times more protein than beet - beet has 1.6g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Beet has signficantly less saturated fat than pumpkin seed - beet has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Beet has 15 times more Vitamin C than pumpkin seed - beet has 4.9mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Beets and pumpkin seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Beets and pumpkin seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Beets and pumpkin seeds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Beet has more pantothenic acid and folate. Both pumpkin seeds and beets contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pumpkin Seeds | Beets | |
|---|---|---|
| Thiamin | 0.034 MG | 0.031 MG |
| Riboflavin | 0.052 MG | 0.04 MG |
| Niacin | 0.286 MG | 0.334 MG |
| Pantothenic acid | 0.056 MG | 0.155 MG |
| Vitamin B6 | 0.037 MG | 0.067 MG |
| Folate | 9 UG | 109 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 244% more calcium than beet - beet has 16mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 314% more iron than beet - beet has 0.8mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both beets and pumpkin seeds are high in potassium. Pumpkin seed has 183% more potassium than beet - beet has 325mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than beet per 100 grams.
| Pumpkin Seeds | Beets | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.005 G |
| Total | 0.077 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than beet per 100 grams.
| Pumpkin Seeds | Beets | |
|---|---|---|
| linoleic acid | 8.759 G | 0.055 G |
| Total | 8.759 G | 0.055 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Beets (Beets, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 beets or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and beet has 90% less calories than pumpkin seed - beet has 43 calories in 100g and pumpkin seed has 446 calories.
Does beets or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and beet has 80% fewer carbohydrates than pumpkin seed - beet has 9.6g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does beets or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 310% more iron than beet - beet has 0.8mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does beets or pumpkin seeds contain more potassium?
Both beets and pumpkin seeds are high in potassium. Pumpkin seed has 180% more potassium than beet - beet has 325mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.