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  6. Beetroot vs. Potato

Beetroot vs. Potato — In-Depth Nutrition Comparison

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The main differences between Beetroot and Potato

  • Beetroot has more Folate, however, Potato has more Vitamin B6, Vitamin B3, Potassium, and Vitamin C.
  • Daily need coverage for Folate from Beetroot is 20% higher.
  • Potato has 6 times less Sugar than Beetroot. Beetroot has 6.76g of Sugar, while Potato has 1.18g.

Food types used in this article are Beets, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Beetroot vs Potato 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
3
:
7
Potato
Potato
Contains more Manganese +50.2%
Contains more Selenium +75%
Contains more Iron +35%
Contains more Magnesium +21.7%
Contains more Phosphorus +75%
Contains more Potassium +64.6%
Contains less Sodium -87.2%
Contains more Copper +57.3%
Equal in Calcium - 15
Equal in Zinc - 0.36
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Manganese +50.2%
Contains more Selenium +75%
Contains more Iron +35%
Contains more Magnesium +21.7%
Contains more Phosphorus +75%
Contains more Potassium +64.6%
Contains less Sodium -87.2%
Contains more Copper +57.3%
Equal in Calcium - 15
Equal in Zinc - 0.36

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
2
:
7
Potato
Potato
Contains more Vitamin A +230%
Contains more Folate +289.3%
Contains more Vitamin C +95.9%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +364.2%
Contains more Vitamin K +900%
Equal in Vitamin E - 0.04
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +230%
Contains more Folate +289.3%
Contains more Vitamin C +95.9%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +364.2%
Contains more Vitamin K +900%
Equal in Vitamin E - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
2
:
3
Potato
Potato
Contains more Fats +30.8%
Contains more Water +16.9%
Contains more Protein +55.3%
Contains more Carbs +121.2%
Contains more Other +23.1%
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +30.8%
Contains more Water +16.9%
Contains more Protein +55.3%
Contains more Carbs +121.2%
Contains more Other +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
3
:
0
Potato
Potato
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +966.7%
Equal in Polyunsaturated fat - 0.057
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +966.7%
Equal in Polyunsaturated fat - 0.057

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Potato Opinion
Net carbs 6.76g 18.95g Potato
Protein 1.61g 2.5g Potato
Fats 0.17g 0.13g Beetroot
Carbs 9.56g 21.15g Potato
Calories 43kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 6.76g 1.18g Potato
Fiber 2.8g 2.2g Beetroot
Calcium 16mg 15mg Beetroot
Iron 0.8mg 1.08mg Potato
Magnesium 23mg 28mg Potato
Phosphorus 40mg 70mg Potato
Potassium 325mg 535mg Potato
Sodium 78mg 10mg Potato
Zinc 0.35mg 0.36mg Potato
Copper 0.075mg 0.118mg Potato
Manganese 0.329mg 0.219mg Beetroot
Selenium 0.7µg 0.4µg Beetroot
Vitamin A 33IU 10IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.04mg
Vitamin C 4.9mg 9.6mg Potato
Vitamin B1 0.031mg 0.064mg Potato
Vitamin B2 0.04mg 0.048mg Potato
Vitamin B3 0.334mg 1.41mg Potato
Vitamin B5 0.155mg 0.376mg Potato
Vitamin B6 0.067mg 0.311mg Potato
Folate 109µg 28µg Beetroot
Vitamin K 0.2µg 2µg Potato
Tryptophan 0.019mg 0.025mg Potato
Threonine 0.047mg 0.081mg Potato
Isoleucine 0.048mg 0.08mg Potato
Leucine 0.068mg 0.119mg Potato
Lysine 0.058mg 0.13mg Potato
Methionine 0.018mg 0.038mg Potato
Phenylalanine 0.046mg 0.099mg Potato
Valine 0.056mg 0.125mg Potato
Histidine 0.021mg 0.042mg Potato
Saturated Fat 0.027g 0.034g Beetroot
Monounsaturated Fat 0.032g 0.003g Beetroot
Polyunsaturated fat 0.06g 0.057g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Potato
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
17%
Potato
Minerals Daily Need Coverage Score
19%
Beetroot
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 68mg)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 22)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.