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Beetroot vs Carrot - In-Depth Nutrition Comparison

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The main differences between Beetroot and Carrot

  • Beetroot has more Folate, Manganese, and Iron, however Carrot has more Vitamin A, Vitamin K, and Vitamin B6.
  • Daily need coverage for Vitamin A from Carrot is 93% higher.
  • Carrot has 6 times less Folate than Beetroot. Beetroot has 109µg of Folate, while Carrot has 19µg.
  • Carrot is lower in Sugar.

Food types used in this article are Beets, raw and Carrots, raw.

Infographic

Beetroot vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +166.7%
Contains more Magnesium +91.7%
Contains more Copper +66.7%
Contains more Zinc +45.8%
Contains more Phosphorus +14.3%
Contains more Calcium +106.3%
Contains less Sodium -11.5%
Equal in Potassium - 320
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Contains more Iron +166.7%
Contains more Magnesium +91.7%
Contains more Copper +66.7%
Contains more Zinc +45.8%
Contains more Phosphorus +14.3%
Contains more Calcium +106.3%
Contains less Sodium -11.5%
Equal in Potassium - 320

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Carrot
Contains more Folate +473.7%
Contains more Vitamin C +20.4%
Contains more Vitamin A +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +194.3%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +106%
Contains more Vitamin K +6500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Contains more Folate +473.7%
Contains more Vitamin C +20.4%
Contains more Vitamin A +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +194.3%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +106%
Contains more Vitamin K +6500%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
98
Carrot
Mineral Summary Score
18
Beetroot
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
6%
Carrot
Carbohydrates
10%
Beetroot
10%
Carrot
Fats
1%
Beetroot
1%
Carrot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 25)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.1)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Beetroot Carrot Opinion
Calories 43 41 Beetroot
Protein 1.61 0.93 Beetroot
Fats 0.17 0.24 Carrot
Vitamin C 4.9 5.9 Carrot
Carbs 9.56 9.58 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.3 Beetroot
Calcium 16 33 Carrot
Potassium 325 320 Beetroot
Magnesium 23 12 Beetroot
Sugar 6.76 4.74 Carrot
Fiber 2.8 2.8
Copper 0.075 0.045 Beetroot
Zinc 0.35 0.24 Beetroot
Starch 1.43 Carrot
Phosphorus 40 35 Beetroot
Sodium 78 69 Carrot
Vitamin A 33 16706 Carrot
Vitamin E 0.04 0.66 Carrot
Vitamin D 0 0
Vitamin B1 0.031 0.066 Carrot
Vitamin B2 0.04 0.058 Carrot
Vitamin B3 0.334 0.983 Carrot
Vitamin B5 0.155 0.273 Carrot
Vitamin B6 0.067 0.138 Carrot
Vitamin B12 0 0
Vitamin K 0.2 13.2 Carrot
Folate 109 19 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.037 Beetroot
Monounsaturated Fat 0.032 0.014 Beetroot
Polyunsaturated fat 0.06 0.117 Carrot
Tryptophan 0.019 0.012 Beetroot
Threonine 0.047 0.191 Carrot
Isoleucine 0.048 0.077 Carrot
Leucine 0.068 0.102 Carrot
Lysine 0.058 0.101 Carrot
Methionine 0.018 0.02 Carrot
Phenylalanine 0.046 0.061 Carrot
Valine 0.056 0.069 Carrot
Histidine 0.021 0.04 Carrot
Fructose 0.55 Carrot

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.