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  6. Beetroot vs. Arborio rice

Beetroot vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between beetroot and arborio rice

  • Beetroot has more folate, potassium, and vitamin C, while arborio rice has more selenium, vitamin B1, iron, and vitamin B3.
  • Beetroot covers your daily need for folate, 13% more than arborio rice.

These are the specific foods used in this comparison Beets, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Beetroot vs Arborio rice 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1150%
Contains more PhosphorusPhosphorus +21.2%
Contains more IronIron +82.5%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
~equal in Copper ~0.072mg
~equal in Manganese ~0.357mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +429%
Contains more Vitamin B3Vitamin B3 +347%
Contains more Vitamin B5Vitamin B5 +156.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Arborio rice DV% diff.
Folate 109µg 59µg 13%
Selenium 0.7µg 7.5µg 12%
Vitamin B1 0.031mg 0.164mg 11%
Fiber 2.8g 11%
Potassium 325mg 26mg 9%
Iron 0.8mg 1.46mg 8%
Vitamin B3 0.334mg 1.493mg 7%
Carbs 9.56g 28.73g 6%
Vitamin C 4.9mg 0mg 5%
Vitamin B5 0.155mg 0.397mg 5%
Calories 43kcal 130kcal 4%
Magnesium 23mg 8mg 4%
Sodium 78mg 0mg 3%
Calcium 16mg 1mg 2%
Protein 1.61g 2.36g 2%
Vitamin B2 0.04mg 0.016mg 2%
Choline 6mg 1%
Phosphorus 40mg 33mg 1%
Manganese 0.329mg 0.357mg 1%
Vitamin B6 0.067mg 0.059mg 1%
Fats 0.17g 0.19g 0%
Net carbs 6.76g 28.73g N/A
Sugar 6.76g N/A
Copper 0.075mg 0.072mg 0%
Zinc 0.35mg 0.4mg 0%
Vitamin A 2µg 0µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.051g 0%
Monounsaturated fat 0.032g 0.058g 0%
Polyunsaturated fat 0.06g 0.05g 0%
Tryptophan 0.019mg 0.027mg 0%
Threonine 0.047mg 0.084mg 0%
Isoleucine 0.048mg 0.102mg 0%
Leucine 0.068mg 0.195mg 0%
Lysine 0.058mg 0.085mg 0%
Methionine 0.018mg 0.056mg 0%
Phenylalanine 0.046mg 0.126mg 0%
Valine 0.056mg 0.144mg 0%
Histidine 0.021mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more WaterWater +27.8%
Contains more OtherOther +468.4%
Contains more ProteinProtein +46.6%
Contains more FatsFats +11.8%
Contains more CarbsCarbs +200.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +20%
Contains more Mono. FatMonounsaturated fat +81.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.