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  6. Beetroot vs. Baked beans

Beetroot vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between beetroot and baked beans

  • Beetroot has more folate; however, baked beans are higher in iron, fiber, phosphorus, copper, selenium, and vitamin B1.
  • Beetroot covers your daily folate needs 15% more than baked beans.
  • Beetroot has less sodium.
  • The glycemic index of beetroot is higher.

Food varieties used in this article are Beets, raw and Beans, baked, home prepared.

Infographic

Beetroot vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +29%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +281.3%
Contains more PotassiumPotassium +10.2%
Contains more IronIron +148.8%
Contains more CopperCopper +112%
Contains more ZincZinc +108.6%
Contains more PhosphorusPhosphorus +172.5%
Contains more SeleniumSelenium +714.3%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +338.7%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +34.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Baked beans DV% diff.
Folate 109µg 48µg 15%
Sodium 78mg 422mg 15%
Iron 0.8mg 1.99mg 15%
Fiber 2.8g 5.5g 11%
Phosphorus 40mg 109mg 10%
Selenium 0.7µg 5.7µg 9%
Saturated fat 0.027g 1.948g 9%
Vitamin B1 0.031mg 0.136mg 9%
Copper 0.075mg 0.159mg 9%
Fats 0.17g 5.15g 8%
Protein 1.61g 5.54g 8%
Calories 43kcal 155kcal 6%
Monounsaturated fat 0.032g 2.133g 5%
Polyunsaturated fat 0.06g 0.74g 5%
Calcium 16mg 61mg 5%
Magnesium 23mg 43mg 5%
Vitamin C 4.9mg 1.1mg 4%
Carbs 9.56g 21.63g 4%
Manganese 0.329mg 0.255mg 3%
Zinc 0.35mg 0.73mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.067mg 0.09mg 2%
Vitamin B2 0.04mg 0.049mg 1%
Potassium 325mg 358mg 1%
Choline 6mg 1%
Net carbs 6.76g 16.13g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 0.334mg 0.408mg 0%
Vitamin B5 0.155mg 0.155mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.067mg 0%
Threonine 0.047mg 0.228mg 0%
Isoleucine 0.048mg 0.242mg 0%
Leucine 0.068mg 0.428mg 0%
Lysine 0.058mg 0.379mg 0%
Methionine 0.018mg 0.086mg 0%
Phenylalanine 0.046mg 0.287mg 0%
Valine 0.056mg 0.282mg 0%
Histidine 0.021mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +34.4%
Contains more ProteinProtein +244.1%
Contains more FatsFats +2929.4%
Contains more CarbsCarbs +126.3%
Contains more OtherOther +132.4%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6565.6%
Contains more Poly. FatPolyunsaturated fat +1133.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.