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  6. Beetroot vs. Beans

Beetroot vs. Beans — In-Depth Nutrition Comparison

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How are beetroot and beans different?

  • Beetroot is higher in folate and iron; however, beans are richer in copper, fiber, vitamin B1, zinc, phosphorus, and selenium.
  • Daily need coverage for folate for beetroot is 21% higher.
  • Beetroot contains 3 times more iron than beans. While beetroot contains 0.8mg of iron, beans contain only 0.29mg.
  • Beans have 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 Beans infographic
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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%
Beans
Beans
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% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Beans
Beans
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% 1.7% 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 +150%
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

All nutrients comparison - raw data values

Nutrient Beetroot Beans DV% diff.
Folate 109µg 24µg 21%
Copper 0.075mg 0.206mg 15%
Manganese 0.329mg 14%
Fiber 2.8g 5.5g 11%
Vitamin B1 0.031mg 0.15mg 10%
Zinc 0.35mg 1.4mg 10%
Phosphorus 40mg 104mg 9%
Selenium 0.7µg 4.5µg 7%
Protein 1.61g 4.8g 6%
Iron 0.8mg 0.29mg 6%
Choline 6mg 30.8mg 5%
Vitamin B6 0.067mg 0.13mg 5%
Carbs 9.56g 20.49g 4%
Vitamin B5 0.155mg 3%
Calories 43kcal 105kcal 3%
Sodium 78mg 1mg 3%
Calcium 16mg 50mg 3%
Vitamin B2 0.04mg 0.06mg 2%
Magnesium 23mg 32mg 2%
Vitamin C 4.9mg 3.1mg 2%
Vitamin K 0.2µg 0.8µg 1%
Vitamin E 0.04mg 0.15mg 1%
Polyunsaturated fat 0.06g 0.172g 1%
Potassium 325mg 296mg 1%
Vitamin B3 0.334mg 0.43mg 1%
Fats 0.17g 0.4g 0%
Net carbs 6.76g 14.99g N/A
Sugar 6.76g 7.78g N/A
Vitamin A 2µg 5µg 0%
Saturated fat 0.027g 0.103g 0%
Monounsaturated fat 0.032g 0.035g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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
Beans
Beans
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
Beans
Beans
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

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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. Beans - 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.