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  6. Potato vs. Beetroot

Potato vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between Potato and Beetroot

  • Potato has more Vitamin B6, Vitamin B3, Potassium, and Vitamin C, however, Beetroot has more Folate.
  • Daily need coverage for Folate from Beetroot is 20% higher.
  • Beetroot has 5 times less Vitamin B6 than Potato. Potato has 0.311mg of Vitamin B6, while Beetroot has 0.067mg.
  • Potato is lower in Sugar.

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

Infographic

Potato 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.
Potato
Potato
7
:
3
Beetroot
Beetroot
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%
Contains more Manganese +50.2%
Contains more Selenium +75%
Equal in Calcium - 16
Equal in Zinc - 0.35
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
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%
Contains more Manganese +50.2%
Contains more Selenium +75%
Equal in Calcium - 16
Equal in Zinc - 0.35

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.
Potato
Potato
7
:
2
Beetroot
Beetroot
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%
Contains more Vitamin A +230%
Contains more Folate +289.3%
Equal in Vitamin E - 0.04
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%
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 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%
Contains more Vitamin A +230%
Contains more Folate +289.3%
Equal in Vitamin E - 0.04

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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%
Potato
12%
Beetroot
Minerals Daily Need Coverage Score
22%
Potato
19%
Beetroot

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.