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  6. Beetroot vs. Green beans

Beetroot vs. Green beans — In-Depth Nutrition Comparison

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Summary of differences between beetroot and green beans

  • Beetroot has more folate and potassium, while green beans have more vitamin K, vitamin A, and vitamin C.
  • Green beans cover your daily need for vitamin K, 40% more than beetroot.
  • Beetroot contains 3 times more folate than green beans. While beetroot contains 109µg of folate, green beans contain only 33µg.
  • The amount of sugar in green beans is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Beetroot vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +23.1%
Contains more CopperCopper +31.6%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +15.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +175%
Contains less SodiumSodium -98.7%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more FolateFolate +230.3%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +142.5%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin KVitamin K +23850%
Contains more CholineCholine +181.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Green beans DV% diff.
Vitamin K 0.2µg 47.9µg 40%
Folate 109µg 33µg 19%
Potassium 325mg 146mg 5%
Vitamin C 4.9mg 9.7mg 5%
Vitamin B1 0.031mg 0.074mg 4%
Vitamin B2 0.04mg 0.097mg 4%
Sodium 78mg 1mg 3%
Calcium 16mg 44mg 3%
Vitamin E 0.04mg 0.46mg 3%
Vitamin A 2µg 32µg 3%
Vitamin B5 0.155mg 0.074mg 2%
Vitamin B3 0.334mg 0.614mg 2%
Manganese 0.329mg 0.285mg 2%
Copper 0.075mg 0.057mg 2%
Phosphorus 40mg 29mg 2%
Fiber 2.8g 3.2g 2%
Iron 0.8mg 0.65mg 2%
Choline 6mg 16.9mg 2%
Zinc 0.35mg 0.25mg 1%
Magnesium 23mg 18mg 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.61g 1.89g 1%
Carbs 9.56g 7.88g 1%
Polyunsaturated fat 0.06g 0.145g 1%
Vitamin B6 0.067mg 0.056mg 1%
Calories 43kcal 35kcal 0%
Fats 0.17g 0.28g 0%
Net carbs 6.76g 4.68g N/A
Sugar 6.76g 3.63g N/A
Saturated fat 0.027g 0.064g 0%
Monounsaturated fat 0.032g 0.011g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.047mg 0.082mg 0%
Isoleucine 0.048mg 0.069mg 0%
Leucine 0.068mg 0.116mg 0%
Lysine 0.058mg 0.091mg 0%
Methionine 0.018mg 0.023mg 0%
Phenylalanine 0.046mg 0.069mg 0%
Valine 0.056mg 0.093mg 0%
Histidine 0.021mg 0.035mg 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% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +21.3%
Contains more OtherOther +47.9%
Contains more ProteinProtein +17.4%
Contains more FatsFats +64.7%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +141.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.