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  6. Beetroot vs. Blueberry

Beetroot vs. Blueberry — In-Depth Nutrition Comparison

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Significant differences between beetroot and blueberries

  • Beetroot is richer in folate, potassium, and iron, while blueberries are higher in vitamin K and vitamin C.
  • Beetroot covers your daily folate needs 26% more than blueberries.
  • Beetroot has 4 times more potassium than blueberries. Beetroot has 325mg of potassium, while blueberries have 77mg.
  • Beetroot is lower in sugar.
  • Beetroot has a higher glycemic index (64) than blueberries (53).

Specific food types used in this comparison are Beets, raw and Blueberries, raw.

Infographic

Beetroot vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +185.7%
Contains more CopperCopper +31.6%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -98.7%
~equal in Manganese ~0.336mg

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% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +1716.7%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin KVitamin K +9550%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.041mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6mg

All nutrients comparison - raw data values

Nutrient Beetroot Blueberry DV% diff.
Folate 109µg 6µg 26%
Vitamin K 0.2µg 19.3µg 16%
Iron 0.8mg 0.28mg 7%
Potassium 325mg 77mg 7%
Fructose 4.97g 6%
Vitamin C 4.9mg 9.7mg 5%
Magnesium 23mg 6mg 4%
Phosphorus 40mg 12mg 4%
Vitamin E 0.04mg 0.57mg 4%
Sodium 78mg 1mg 3%
Carbs 9.56g 14.49g 2%
Protein 1.61g 0.74g 2%
Fiber 2.8g 2.4g 2%
Copper 0.075mg 0.057mg 2%
Zinc 0.35mg 0.16mg 2%
Polyunsaturated fat 0.06g 0.146g 1%
Vitamin B6 0.067mg 0.052mg 1%
Vitamin B5 0.155mg 0.124mg 1%
Vitamin B3 0.334mg 0.418mg 1%
Calories 43kcal 57kcal 1%
Selenium 0.7µg 0.1µg 1%
Calcium 16mg 6mg 1%
Vitamin B1 0.031mg 0.037mg 1%
Fats 0.17g 0.33g 0%
Net carbs 6.76g 12.09g N/A
Sugar 6.76g 9.96g N/A
Starch 0.03g 0%
Vitamin A 2µg 3µg 0%
Manganese 0.329mg 0.336mg 0%
Vitamin B2 0.04mg 0.041mg 0%
Choline 6mg 6mg 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.032g 0.047g 0%
Tryptophan 0.019mg 0.003mg 0%
Threonine 0.047mg 0.02mg 0%
Isoleucine 0.048mg 0.023mg 0%
Leucine 0.068mg 0.044mg 0%
Lysine 0.058mg 0.013mg 0%
Methionine 0.018mg 0.012mg 0%
Phenylalanine 0.046mg 0.026mg 0%
Valine 0.056mg 0.031mg 0%
Histidine 0.021mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +117.6%
Contains more OtherOther +369.6%
Contains more FatsFats +94.1%
Contains more CarbsCarbs +51.6%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +143.3%
~equal in Saturated fat ~0.028g

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.