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  6. Green beans vs. Beetroot

Green beans vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between green beans and beetroot

  • Green beans have more vitamin K, vitamin A, and vitamin C, while beetroot has more folate and potassium.
  • Green beans cover your daily need for vitamin K, 40% more than beetroot.
  • Green beans contain 19 times more vitamin A than beetroot. While green beans contain 633IU of vitamin A, beetroot contains only 33IU.
  • The amount of sugar in green beans is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Beets, raw.

Infographic

Green beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +175%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +23.1%
Contains more CopperCopper +31.6%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +15.4%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +142.5%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin KVitamin K +23850%
Contains more CholineCholine +181.7%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +230.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Beetroot DV% diff.
Vitamin K 47.9µg 0.2µg 40%
Folate 33µg 109µg 19%
Potassium 146mg 325mg 5%
Vitamin C 9.7mg 4.9mg 5%
Vitamin B1 0.074mg 0.031mg 4%
Vitamin B2 0.097mg 0.04mg 4%
Sodium 1mg 78mg 3%
Calcium 44mg 16mg 3%
Vitamin E 0.46mg 0.04mg 3%
Vitamin A 32µg 2µg 3%
Vitamin B5 0.074mg 0.155mg 2%
Vitamin B3 0.614mg 0.334mg 2%
Manganese 0.285mg 0.329mg 2%
Copper 0.057mg 0.075mg 2%
Phosphorus 29mg 40mg 2%
Fiber 3.2g 2.8g 2%
Iron 0.65mg 0.8mg 2%
Choline 16.9mg 6mg 2%
Zinc 0.25mg 0.35mg 1%
Magnesium 18mg 23mg 1%
Selenium 0.2µg 0.7µg 1%
Protein 1.89g 1.61g 1%
Carbs 7.88g 9.56g 1%
Polyunsaturated fat 0.145g 0.06g 1%
Vitamin B6 0.056mg 0.067mg 1%
Calories 35kcal 43kcal 0%
Fats 0.28g 0.17g 0%
Net carbs 4.68g 6.76g N/A
Sugar 3.63g 6.76g N/A
Saturated fat 0.064g 0.027g 0%
Monounsaturated fat 0.011g 0.032g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.082mg 0.047mg 0%
Isoleucine 0.069mg 0.048mg 0%
Leucine 0.116mg 0.068mg 0%
Lysine 0.091mg 0.058mg 0%
Methionine 0.023mg 0.018mg 0%
Phenylalanine 0.069mg 0.046mg 0%
Valine 0.093mg 0.056mg 0%
Histidine 0.035mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 ProteinProtein +17.4%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +21.3%
Contains more OtherOther +47.9%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +141.7%
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +190.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.