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  6. Spinach vs. Beetroot

Spinach vs. Beetroot — In-Depth Nutrition Comparison

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How are Spinach and Beetroot different?

  • Spinach is higher than Beetroot in Vitamin K, Vitamin A RAE, Iron, Manganese, Magnesium, Vitamin B2, Vitamin E , Vitamin B6, Calcium, and Copper.
  • Spinach covers your daily need of Vitamin K 411% more than Beetroot.
  • Spinach contains 262 times more Vitamin A RAE than Beetroot. Spinach contains 524µg of Vitamin A RAE, while Beetroot contains 2µg.

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

Infographic

Spinach 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.
Spinach
Spinach
10
:
0
Beetroot
Beetroot
Contains more Calcium +750%
Contains more Iron +346.3%
Contains more Magnesium +278.3%
Contains more Phosphorus +40%
Contains more Potassium +43.4%
Contains less Sodium -10.3%
Contains more Zinc +117.1%
Contains more Copper +132%
Contains more Manganese +184.2%
Contains more Selenium +114.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +750%
Contains more Iron +346.3%
Contains more Magnesium +278.3%
Contains more Phosphorus +40%
Contains more Potassium +43.4%
Contains less Sodium -10.3%
Contains more Zinc +117.1%
Contains more Copper +132%
Contains more Manganese +184.2%
Contains more Selenium +114.3%

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.
Spinach
Spinach
9
:
1
Beetroot
Beetroot
Contains more Vitamin A +31660.6%
Contains more Vitamin E +5100%
Contains more Vitamin C +100%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +46.7%
Contains more Vitamin B6 +261.2%
Contains more Folate +33.9%
Contains more Vitamin K +246700%
Equal in Vitamin B5 - 0.155
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +31660.6%
Contains more Vitamin E +5100%
Contains more Vitamin C +100%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +46.7%
Contains more Vitamin B6 +261.2%
Contains more Folate +33.9%
Contains more Vitamin K +246700%
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Beetroot
Beetroot
Contains more Protein +84.5%
Contains more Fats +52.9%
Contains more Other +67.6%
Contains more Carbs +154.9%
Equal in Water - 87.58
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +84.5%
Contains more Fats +52.9%
Contains more Other +67.6%
Contains more Carbs +154.9%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +433.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +433.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Beetroot Opinion
Net carbs 1.35g 6.76g Beetroot
Protein 2.97g 1.61g Spinach
Fats 0.26g 0.17g Spinach
Carbs 3.75g 9.56g Beetroot
Calories 23kcal 43kcal Beetroot
Sugar 0.43g 6.76g Spinach
Fiber 2.4g 2.8g Beetroot
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.8mg Spinach
Magnesium 87mg 23mg Spinach
Phosphorus 56mg 40mg Spinach
Potassium 466mg 325mg Spinach
Sodium 70mg 78mg Spinach
Zinc 0.76mg 0.35mg Spinach
Copper 0.174mg 0.075mg Spinach
Manganese 0.935mg 0.329mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 33IU Spinach
Vitamin A RAE 524µg 2µg Spinach
Vitamin E 2.08mg 0.04mg Spinach
Vitamin C 9.8mg 4.9mg Spinach
Vitamin B1 0.095mg 0.031mg Spinach
Vitamin B2 0.236mg 0.04mg Spinach
Vitamin B3 0.49mg 0.334mg Spinach
Vitamin B5 0.145mg 0.155mg Beetroot
Vitamin B6 0.242mg 0.067mg Spinach
Folate 146µg 109µg Spinach
Vitamin K 493.6µg 0.2µg Spinach
Tryptophan 0.04mg 0.019mg Spinach
Threonine 0.127mg 0.047mg Spinach
Isoleucine 0.152mg 0.048mg Spinach
Leucine 0.231mg 0.068mg Spinach
Lysine 0.182mg 0.058mg Spinach
Methionine 0.055mg 0.018mg Spinach
Phenylalanine 0.134mg 0.046mg Spinach
Valine 0.168mg 0.056mg Spinach
Histidine 0.066mg 0.021mg Spinach
Saturated Fat 0.043g 0.027g Beetroot
Monounsaturated Fat 0.006g 0.032g Beetroot
Polyunsaturated fat 0.109g 0.06g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
12%
Beetroot
Minerals Daily Need Coverage Score
52%
Spinach
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.016g)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.