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Sweet potato vs. Beetroot — In-Depth Nutrition Comparison

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How are Sweet potato and Beetroot different?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B6, Vitamin C, Vitamin B5, Copper, Manganese, Vitamin B3, Vitamin B1, and Vitamin B2, while Beetroot is higher in Folate.
  • Sweet potato covers your daily need of Vitamin A RAE 107% more than Beetroot.
  • Sweet potato contains 6 times more Vitamin B5 than Beetroot. Sweet potato contains 0.884mg of Vitamin B5, while Beetroot contains 0.155mg.

Sweet potato, cooked, baked in skin, flesh, without salt and Beets, raw types were used in this article.

Infographic

Sweet 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.
Contains more Calcium +137.5%
Contains more Magnesium +17.4%
Contains more Phosphorus +35%
Contains more Potassium +46.2%
Contains less Sodium -53.8%
Contains more Copper +114.7%
Contains more Manganese +51.1%
Contains more Iron +15.9%
Contains more Selenium +250%
Equal in Zinc - 0.35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +137.5%
Contains more Magnesium +17.4%
Contains more Phosphorus +35%
Contains more Potassium +46.2%
Contains less Sodium -53.8%
Contains more Copper +114.7%
Contains more Manganese +51.1%
Contains more Iron +15.9%
Contains more Selenium +250%
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.
:
Contains more Vitamin A +58136.4%
Contains more Vitamin E +1675%
Contains more Vitamin C +300%
Contains more Vitamin B1 +245.2%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +345.2%
Contains more Vitamin B5 +470.3%
Contains more Vitamin B6 +326.9%
Contains more Vitamin K +1050%
Contains more Folate +1716.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +58136.4%
Contains more Vitamin E +1675%
Contains more Vitamin C +300%
Contains more Vitamin B1 +245.2%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +345.2%
Contains more Vitamin B5 +470.3%
Contains more Vitamin B6 +326.9%
Contains more Vitamin K +1050%
Contains more Folate +1716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +24.8%
Contains more Carbs +116.6%
Contains more Other +25%
Contains more Fats +13.3%
Contains more Water +15.6%
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +24.8%
Contains more Carbs +116.6%
Contains more Other +25%
Contains more Fats +13.3%
Contains more Water +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +53.3%
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +1500%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +53.3%
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +1500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet 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 Sweet potato Beetroot Opinion
Net carbs 17.41g 6.76g Sweet potato
Protein 2.01g 1.61g Sweet potato
Fats 0.15g 0.17g Beetroot
Carbs 20.71g 9.56g Sweet potato
Calories 90kcal 43kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 6.76g Sweet potato
Fiber 3.3g 2.8g Sweet potato
Calcium 38mg 16mg Sweet potato
Iron 0.69mg 0.8mg Beetroot
Magnesium 27mg 23mg Sweet potato
Phosphorus 54mg 40mg Sweet potato
Potassium 475mg 325mg Sweet potato
Sodium 36mg 78mg Sweet potato
Zinc 0.32mg 0.35mg Beetroot
Copper 0.161mg 0.075mg Sweet potato
Manganese 0.497mg 0.329mg Sweet potato
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 19218IU 33IU Sweet potato
Vitamin A RAE 961µg 2µg Sweet potato
Vitamin E 0.71mg 0.04mg Sweet potato
Vitamin C 19.6mg 4.9mg Sweet potato
Vitamin B1 0.107mg 0.031mg Sweet potato
Vitamin B2 0.106mg 0.04mg Sweet potato
Vitamin B3 1.487mg 0.334mg Sweet potato
Vitamin B5 0.884mg 0.155mg Sweet potato
Vitamin B6 0.286mg 0.067mg Sweet potato
Folate 6µg 109µg Beetroot
Vitamin K 2.3µg 0.2µg Sweet potato
Tryptophan 0.04mg 0.019mg Sweet potato
Threonine 0.107mg 0.047mg Sweet potato
Isoleucine 0.07mg 0.048mg Sweet potato
Leucine 0.118mg 0.068mg Sweet potato
Lysine 0.084mg 0.058mg Sweet potato
Methionine 0.037mg 0.018mg Sweet potato
Phenylalanine 0.114mg 0.046mg Sweet potato
Valine 0.11mg 0.056mg Sweet potato
Histidine 0.039mg 0.021mg Sweet potato
Saturated Fat 0.052g 0.027g Beetroot
Monounsaturated Fat 0.002g 0.032g Beetroot
Polyunsaturated fat 0.092g 0.06g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet 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
120%
Sweet potato
12%
Beetroot
Minerals Daily Need Coverage Score
25%
Sweet potato
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 42mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 6)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.