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  6. Beetroot vs. Bean

Beetroot vs. Bean — In-Depth Nutrition Comparison

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How are beetroot and bean different?

  • Beetroot is higher in folate and iron; however, bean is richer in copper, fiber, vitamin B1, zinc, phosphorus, and selenium.
  • Daily need coverage for folate for beetroot is 21% higher.
  • Beetroot contains 5 times more Folate than bean. While beetroot contains 109µg of Folate, bean contains only 24µg.
  • Bean has a lower glycemic index (33) than beetroot (64).

Beets, raw and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Beetroot vs Bean 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%
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +175.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +212.5%
Contains more CopperCopper +174.7%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +542.9%
~equal in Potassium ~296mg

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% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +58.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +354.2%
Contains more Vitamin AVitamin A +221.2%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +383.9%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +413.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Bean
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +20.6%
Contains more ProteinProtein +198.1%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +114.3%
Contains more OtherOther +58.3%

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
Bean
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated Fat -73.8%
Contains more Poly. FatPolyunsaturated fat +186.7%
~equal in Monounsaturated Fat ~0.035g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Bean Opinion
Calories 43kcal 105kcal Bean
Protein 1.61g 4.8g Bean
Fats 0.17g 0.4g Bean
Vitamin C 4.9mg 3.1mg Beetroot
Net carbs 6.76g 14.99g Bean
Carbs 9.56g 20.49g Bean
Magnesium 23mg 32mg Bean
Calcium 16mg 50mg Bean
Potassium 325mg 296mg Beetroot
Iron 0.8mg 0.29mg Beetroot
Sugar 6.76g 7.78g Beetroot
Fiber 2.8g 5.5g Bean
Copper 0.075mg 0.206mg Bean
Zinc 0.35mg 1.4mg Bean
Phosphorus 40mg 104mg Bean
Sodium 78mg 1mg Bean
Vitamin A 33IU 106IU Bean
Vitamin A 2µg 5µg Bean
Vitamin E 0.04mg 0.15mg Bean
Manganese 0.329mg Beetroot
Selenium 0.7µg 4.5µg Bean
Vitamin B1 0.031mg 0.15mg Bean
Vitamin B2 0.04mg 0.06mg Bean
Vitamin B3 0.334mg 0.43mg Bean
Vitamin B5 0.155mg Beetroot
Vitamin B6 0.067mg 0.13mg Bean
Vitamin K 0.2µg 0.8µg Bean
Folate 109µg 24µg Beetroot
Choline 6mg 30.8mg Bean
Saturated Fat 0.027g 0.103g Beetroot
Monounsaturated Fat 0.032g 0.035g Bean
Polyunsaturated fat 0.06g 0.172g Bean
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Beetroot
11%
Bean
Minerals Daily Need Coverage Score
19%
Beetroot
25%
Bean

Comparison summary

Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $1)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.