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Corn vs. Beetroot — In-Depth Nutrition Comparison

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How are Corn and Beetroot different?

  • Corn is richer in Vitamin B5, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1, while Beetroot is higher in Folate, and Manganese.
  • Beetroot covers your daily need of Folate 22% more than Corn.
  • Corn contains 5 times more Vitamin B5 than Beetroot. Corn contains 0.792mg of Vitamin B5, while Beetroot contains 0.155mg.
  • Corn is lower in Sugar.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Beets, raw types were used in this article.

Infographic

Corn 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.
Corn
4
:
Contains more Magnesium +13%
Contains more Phosphorus +92.5%
Contains less Sodium -98.7%
Contains more Zinc +77.1%
Contains more Calcium +433.3%
Contains more Iron +77.8%
Contains more Potassium +49.1%
Contains more Copper +53.1%
Contains more Manganese +97%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Magnesium +13%
Contains more Phosphorus +92.5%
Contains less Sodium -98.7%
Contains more Zinc +77.1%
Contains more Calcium +433.3%
Contains more Iron +77.8%
Contains more Potassium +49.1%
Contains more Copper +53.1%
Contains more Manganese +97%
Contains more Selenium +250%

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.
Corn
9
:
Contains more Vitamin A +697%
Contains more Vitamin E +125%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +403.9%
Contains more Vitamin B5 +411%
Contains more Vitamin B6 +107.5%
Contains more Vitamin K +100%
Contains more Folate +373.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
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 A +697%
Contains more Vitamin E +125%
Contains more Vitamin C +12.2%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +403.9%
Contains more Vitamin B5 +411%
Contains more Vitamin B6 +107.5%
Contains more Vitamin K +100%
Contains more Folate +373.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
Contains more Protein +111.8%
Contains more Fats +782.4%
Contains more Carbs +119.5%
Contains more Water +19.3%
Contains more Other +54.3%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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 +111.8%
Contains more Fats +782.4%
Contains more Carbs +119.5%
Contains more Water +19.3%
Contains more Other +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
Contains more Monounsaturated Fat +1068.8%
Contains more Polyunsaturated fat +905%
Contains less Saturated Fat -86.3%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1068.8%
Contains more Polyunsaturated fat +905%
Contains less Saturated Fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Beetroot Opinion
Net carbs 18.58g 6.76g Corn
Protein 3.41g 1.61g Corn
Fats 1.5g 0.17g Corn
Carbs 20.98g 9.56g Corn
Calories 96kcal 43kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 6.76g Corn
Fiber 2.4g 2.8g Beetroot
Calcium 3mg 16mg Beetroot
Iron 0.45mg 0.8mg Beetroot
Magnesium 26mg 23mg Corn
Phosphorus 77mg 40mg Corn
Potassium 218mg 325mg Beetroot
Sodium 1mg 78mg Corn
Zinc 0.62mg 0.35mg Corn
Copper 0.049mg 0.075mg Beetroot
Manganese 0.167mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 263IU 33IU Corn
Vitamin A RAE 13µg 2µg Corn
Vitamin E 0.09mg 0.04mg Corn
Vitamin C 5.5mg 4.9mg Corn
Vitamin B1 0.093mg 0.031mg Corn
Vitamin B2 0.057mg 0.04mg Corn
Vitamin B3 1.683mg 0.334mg Corn
Vitamin B5 0.792mg 0.155mg Corn
Vitamin B6 0.139mg 0.067mg Corn
Folate 23µg 109µg Beetroot
Vitamin K 0.4µg 0.2µg Corn
Tryptophan 0.023mg 0.019mg Corn
Threonine 0.133mg 0.047mg Corn
Isoleucine 0.133mg 0.048mg Corn
Leucine 0.358mg 0.068mg Corn
Lysine 0.141mg 0.058mg Corn
Methionine 0.069mg 0.018mg Corn
Phenylalanine 0.155mg 0.046mg Corn
Valine 0.191mg 0.056mg Corn
Histidine 0.091mg 0.021mg Corn
Saturated Fat 0.197g 0.027g Beetroot
Monounsaturated Fat 0.374g 0.032g Corn
Polyunsaturated fat 0.603g 0.06g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
12%
Beetroot
Minerals Daily Need Coverage Score
14%
Corn
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.17g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.7)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.