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.
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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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
19%
25%
Comparison summary
Which food is lower in Sugar?
Beetroot is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated fat?
Beetroot is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Beetroot is cheaper (difference - $1)
Which food contains less Sodium?
Beans contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Beans 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.