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  6. Beetroot vs. Broccoli

Beetroot vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between Beetroot and Broccoli

  • Beetroot is richer in Folate, and Manganese, while Broccoli is higher in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, and Vitamin B2.
  • Broccoli covers your daily Vitamin C needs 94% more than Beetroot.
  • Beetroot has 2 times more Folate than Broccoli. Beetroot has 109µg of Folate, while Broccoli has 63µg.

Specific food types used in this comparison are Beets, raw and Broccoli, raw.

Infographic

Beetroot vs Broccoli 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.
Beetroot
Beetroot
5
:
5
Broccoli
Broccoli
Contains more Copper +53.1%
Contains more Manganese +56.7%
Contains more Calcium +193.8%
Contains more Phosphorus +65%
Contains less Sodium -57.7%
Contains more Zinc +17.1%
Contains more Selenium +257.1%
Equal in Iron - 0.73
Equal in Magnesium - 21
Equal in Potassium - 316
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Copper +53.1%
Contains more Manganese +56.7%
Contains more Calcium +193.8%
Contains more Phosphorus +65%
Contains less Sodium -57.7%
Contains more Zinc +17.1%
Contains more Selenium +257.1%
Equal in Iron - 0.73
Equal in Magnesium - 21
Equal in Potassium - 316

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.
Beetroot
Beetroot
1
:
9
Broccoli
Broccoli
Contains more Folate +73%
Contains more Vitamin A +1787.9%
Contains more Vitamin E +1850%
Contains more Vitamin C +1720.4%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +269.7%
Contains more Vitamin B6 +161.2%
Contains more Vitamin K +50700%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Folate +73%
Contains more Vitamin A +1787.9%
Contains more Vitamin E +1850%
Contains more Vitamin C +1720.4%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +269.7%
Contains more Vitamin B6 +161.2%
Contains more Vitamin K +50700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Broccoli
Broccoli
Contains more Carbs +44%
Contains more Other +24.1%
Contains more Protein +75.2%
Contains more Fats +117.6%
Equal in Water - 89.3
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +44%
Contains more Other +24.1%
Contains more Protein +75.2%
Contains more Fats +117.6%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
3
:
0
Broccoli
Broccoli
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +57.9%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +57.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beetroot Broccoli Opinion
Net carbs 6.76g 4.04g Beetroot
Protein 1.61g 2.82g Broccoli
Fats 0.17g 0.37g Broccoli
Carbs 9.56g 6.64g Beetroot
Calories 43kcal 34kcal Beetroot
Fructose 0.68g Broccoli
Sugar 6.76g 1.7g Broccoli
Fiber 2.8g 2.6g Beetroot
Calcium 16mg 47mg Broccoli
Iron 0.8mg 0.73mg Beetroot
Magnesium 23mg 21mg Beetroot
Phosphorus 40mg 66mg Broccoli
Potassium 325mg 316mg Beetroot
Sodium 78mg 33mg Broccoli
Zinc 0.35mg 0.41mg Broccoli
Copper 0.075mg 0.049mg Beetroot
Manganese 0.329mg 0.21mg Beetroot
Selenium 0.7µg 2.5µg Broccoli
Vitamin A 33IU 623IU Broccoli
Vitamin A RAE 2µg 31µg Broccoli
Vitamin E 0.04mg 0.78mg Broccoli
Vitamin C 4.9mg 89.2mg Broccoli
Vitamin B1 0.031mg 0.071mg Broccoli
Vitamin B2 0.04mg 0.117mg Broccoli
Vitamin B3 0.334mg 0.639mg Broccoli
Vitamin B5 0.155mg 0.573mg Broccoli
Vitamin B6 0.067mg 0.175mg Broccoli
Folate 109µg 63µg Beetroot
Vitamin K 0.2µg 101.6µg Broccoli
Tryptophan 0.019mg 0.033mg Broccoli
Threonine 0.047mg 0.088mg Broccoli
Isoleucine 0.048mg 0.079mg Broccoli
Leucine 0.068mg 0.129mg Broccoli
Lysine 0.058mg 0.135mg Broccoli
Methionine 0.018mg 0.038mg Broccoli
Phenylalanine 0.046mg 0.117mg Broccoli
Valine 0.056mg 0.125mg Broccoli
Histidine 0.021mg 0.059mg Broccoli
Saturated Fat 0.027g 0.039g Beetroot
Monounsaturated Fat 0.032g 0.011g Beetroot
Polyunsaturated fat 0.06g 0.038g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
65%
Broccoli
Minerals Daily Need Coverage Score
19%
Beetroot
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 5.06g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.