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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 RAE, Vitamin K, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE 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" charts 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 Phosphorus +14.3%
Contains more Zinc +45.8%
Contains more Copper +66.7%
Contains more Manganese +130.1%
Contains more Selenium +600%
Contains more Calcium +106.3%
Contains less Sodium -11.5%
Equal in Potassium - 320
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +166.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +14.3%
Contains more Zinc +45.8%
Contains more Copper +66.7%
Contains more Manganese +130.1%
Contains more Selenium +600%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
10
Carrot
Contains more Folate +473.7%
Contains more Vitamin A +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin C +20.4%
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 Choline +46.7%
Contains more Vitamin K +6500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 5% 33%
Contains more Folate +473.7%
Contains more Vitamin A +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin C +20.4%
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 Choline +46.7%
Contains more Vitamin K +6500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +73.1%
Contains more Other +12.5%
Contains more Fats +41.2%
Equal in Carbs - 9.58
Equal in Water - 88.29
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +73.1%
Contains more Other +12.5%
Contains more Fats +41.2%
Equal in Carbs - 9.58
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +95%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Beetroot Carrot Opinion
Net carbs 6.76g 6.78g Carrot
Protein 1.61g 0.93g Beetroot
Fats 0.17g 0.24g Carrot
Carbs 9.56g 9.58g Carrot
Calories 43kcal 41kcal Beetroot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 6.76g 4.74g Carrot
Fiber 2.8g 2.8g
Calcium 16mg 33mg Carrot
Iron 0.8mg 0.3mg Beetroot
Magnesium 23mg 12mg Beetroot
Phosphorus 40mg 35mg Beetroot
Potassium 325mg 320mg Beetroot
Sodium 78mg 69mg Carrot
Zinc 0.35mg 0.24mg Beetroot
Copper 0.075mg 0.045mg Beetroot
Manganese 0.329mg 0.143mg Beetroot
Selenium 0.7µg 0.1µg Beetroot
Vitamin A 33IU 16706IU Carrot
Vitamin A RAE 2µg 835µg Carrot
Vitamin E 0.04mg 0.66mg Carrot
Vitamin C 4.9mg 5.9mg Carrot
Vitamin B1 0.031mg 0.066mg Carrot
Vitamin B2 0.04mg 0.058mg Carrot
Vitamin B3 0.334mg 0.983mg Carrot
Vitamin B5 0.155mg 0.273mg Carrot
Vitamin B6 0.067mg 0.138mg Carrot
Folate 109µg 19µg Beetroot
Choline 6mg 8.8mg Carrot
Vitamin K 0.2µg 13.2µg Carrot
Tryptophan 0.019mg 0.012mg Beetroot
Threonine 0.047mg 0.191mg Carrot
Isoleucine 0.048mg 0.077mg Carrot
Leucine 0.068mg 0.102mg Carrot
Lysine 0.058mg 0.101mg Carrot
Methionine 0.018mg 0.02mg Carrot
Phenylalanine 0.046mg 0.061mg Carrot
Valine 0.056mg 0.069mg Carrot
Histidine 0.021mg 0.04mg Carrot
Saturated Fat 0.027g 0.037g Beetroot
Monounsaturated Fat 0.032g 0.014g Beetroot
Polyunsaturated fat 0.06g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Carrot
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Carrot

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)

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. 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.