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.
Detailed nutritional comparison of pumpkin seeds and beets is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pumpkin Seeds src
Image of Beets src

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, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Beets
Protein 16% 14%
Carbohydrates 46% 82%
Fat 38% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Beets .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Beets (Beets, raw) .

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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.