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Beetroot vs. Black pepper — In-Depth Nutrition Comparison

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Significant differences between beetroot and black pepper

  • Beetroot is richer in folate, while black pepper is higher in manganese, copper, vitamin K, iron, fiber, calcium, magnesium, potassium, and vitamin B5.
  • Black pepper covers your daily manganese needs 540% more than beetroot.
  • Beetroot has 6 times more folate than black pepper. Beetroot has 109µg of folate, while black pepper has 17µg.
  • Beetroot has a higher glycemic index (64) than black pepper (32).

Specific food types used in this comparison are Beets, raw and Spices, pepper, black.

Infographic

Beetroot vs Black pepper 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +643.5%
Contains more CalciumCalcium +2668.8%
Contains more PotassiumPotassium +308.9%
Contains more IronIron +1113.8%
Contains more CopperCopper +1673.3%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +295%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +3776.3%
Contains more SeleniumSelenium +600%

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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +541.2%
Contains more Vitamin AVitamin A +1250%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +248.4%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +242.2%
Contains more Vitamin B5Vitamin B5 +802.6%
Contains more Vitamin B6Vitamin B6 +334.3%
Contains more Vitamin KVitamin K +81750%
Contains more CholineCholine +88.3%
~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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +602.9%
Contains more ProteinProtein +545.3%
Contains more FatsFats +1817.6%
Contains more CarbsCarbs +568.9%
Contains more OtherOther +820.4%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +2209.4%
Contains more Poly. FatPolyunsaturated fat +1563.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Black pepper DV% diff.
Manganese 0.329mg 12.753mg 540%
Copper 0.075mg 1.33mg 139%
Vitamin K 0.2µg 163.7µg 136%
Iron 0.8mg 9.71mg 111%
Fiber 2.8g 25.3g 90%
Calcium 16mg 443mg 43%
Magnesium 23mg 171mg 35%
Potassium 325mg 1329mg 30%
Vitamin B5 0.155mg 1.399mg 25%
Folate 109µg 17µg 23%
Carbs 9.56g 63.95g 18%
Protein 1.61g 10.39g 18%
Vitamin B6 0.067mg 0.291mg 17%
Phosphorus 40mg 158mg 17%
Vitamin B2 0.04mg 0.18mg 11%
Calories 43kcal 251kcal 10%
Selenium 0.7µg 4.9µg 8%
Zinc 0.35mg 1.19mg 8%
Vitamin E 0.04mg 1.04mg 7%
Saturated fat 0.027g 1.392g 6%
Vitamin B1 0.031mg 0.108mg 6%
Polyunsaturated fat 0.06g 0.998g 6%
Vitamin B3 0.334mg 1.143mg 5%
Vitamin C 4.9mg 0mg 5%
Fats 0.17g 3.26g 5%
Vitamin A 2µg 27µg 3%
Sodium 78mg 20mg 3%
Monounsaturated fat 0.032g 0.739g 2%
Choline 6mg 11.3mg 1%
Net carbs 6.76g 38.65g N/A
Sugar 6.76g 0.64g N/A
Tryptophan 0.019mg 0.058mg 0%
Threonine 0.047mg 0.244mg 0%
Isoleucine 0.048mg 0.366mg 0%
Leucine 0.068mg 1.014mg 0%
Lysine 0.058mg 0.244mg 0%
Methionine 0.018mg 0.096mg 0%
Phenylalanine 0.046mg 0.446mg 0%
Valine 0.056mg 0.547mg 0%
Histidine 0.021mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Black pepper
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
54%
Black pepper
Minerals Daily Need Coverage Score
19%
Beetroot
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 1.365g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.