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  6. Cauliflower vs. Beetroot

Cauliflower vs. Beetroot — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Beetroot

  • Cauliflower has more Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, and Choline, however, Beetroot is higher in Folate, and Manganese.
  • Cauliflower covers your daily Vitamin C needs 48% more than Beetroot.
  • Beetroot contains 78 times less Vitamin K than Cauliflower. Cauliflower contains 15.5µg of Vitamin K, while Beetroot contains 0.2µg.
  • Cauliflower has less Sugar.

Food varieties used in this article are Cauliflower, raw and Beets, raw.

Infographic

Cauliflower vs Beetroot 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.
Cauliflower
Cauliflower
3
:
7
Beetroot
Beetroot
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Zinc +29.6%
Contains more Copper +92.3%
Contains more Manganese +112.3%
Contains more Selenium +16.7%
Equal in Phosphorus - 40
Equal in Potassium - 325
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Zinc +29.6%
Contains more Copper +92.3%
Contains more Manganese +112.3%
Contains more Selenium +16.7%
Equal in Phosphorus - 40
Equal in Potassium - 325

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.
Cauliflower
Cauliflower
8
:
2
Beetroot
Beetroot
Contains more Vitamin E +100%
Contains more Vitamin C +883.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin E +100%
Contains more Vitamin C +883.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%
Contains more Vitamin A +∞%
Contains more Folate +91.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Beetroot
Beetroot
Contains more Protein +19.3%
Contains more Fats +64.7%
Contains more Carbs +92.4%
Contains more Other +42.1%
Equal in Water - 87.58
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +19.3%
Contains more Fats +64.7%
Contains more Carbs +92.4%
Contains more Other +42.1%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Beetroot
Beetroot
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +93.5%
Equal in Monounsaturated Fat - 0.032
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +93.5%
Equal in Monounsaturated Fat - 0.032

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Beetroot
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Beetroot Opinion
Net carbs 2.97g 6.76g Beetroot
Protein 1.92g 1.61g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 9.56g Beetroot
Calories 25kcal 43kcal Beetroot
Fructose 0.97g Cauliflower
Sugar 1.91g 6.76g Cauliflower
Fiber 2g 2.8g Beetroot
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.8mg Beetroot
Magnesium 15mg 23mg Beetroot
Phosphorus 44mg 40mg Cauliflower
Potassium 299mg 325mg Beetroot
Sodium 30mg 78mg Cauliflower
Zinc 0.27mg 0.35mg Beetroot
Copper 0.039mg 0.075mg Beetroot
Manganese 0.155mg 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.08mg 0.04mg Cauliflower
Vitamin C 48.2mg 4.9mg Cauliflower
Vitamin B1 0.05mg 0.031mg Cauliflower
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 0.334mg Cauliflower
Vitamin B5 0.667mg 0.155mg Cauliflower
Vitamin B6 0.184mg 0.067mg Cauliflower
Folate 57µg 109µg Beetroot
Vitamin K 15.5µg 0.2µg Cauliflower
Tryptophan 0.02mg 0.019mg Cauliflower
Threonine 0.076mg 0.047mg Cauliflower
Isoleucine 0.071mg 0.048mg Cauliflower
Leucine 0.106mg 0.068mg Cauliflower
Lysine 0.217mg 0.058mg Cauliflower
Methionine 0.02mg 0.018mg Cauliflower
Phenylalanine 0.065mg 0.046mg Cauliflower
Valine 0.125mg 0.056mg Cauliflower
Histidine 0.056mg 0.021mg Cauliflower
Saturated Fat 0.13g 0.027g Beetroot
Monounsaturated Fat 0.034g 0.032g Cauliflower
Polyunsaturated fat 0.031g 0.06g Beetroot
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Beetroot
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
30%
Cauliflower
12%
Beetroot
Minerals Daily Need Coverage Score
13%
Cauliflower
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 48mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.