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Beetroot vs Cauliflower - In-Depth Nutrition Comparison

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A recap on differences between Beetroot and Cauliflower

  • Beetroot has more Folate, and Manganese, however Cauliflower is higher in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, and Choline.
  • Cauliflower covers your daily Vitamin C needs 48% more than Beetroot.
  • Cauliflower contains 4 times less Sugar than Beetroot. Beetroot contains 6.76g of Sugar, while Cauliflower contains 1.91g.

Food varieties used in this article are Beets, raw and Cauliflower, raw.

Infographic

Beetroot vs Cauliflower 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 +90.5%
Contains more Magnesium +53.3%
Contains more Copper +92.3%
Contains more Zinc +29.6%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Equal in Potassium - 299
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Copper +92.3%
Contains more Zinc +29.6%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Equal in Potassium - 299
Equal in Phosphorus - 44

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
:
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Contains more Vitamin C +883.7%
Contains more Vitamin E +100%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Contains more Vitamin C +883.7%
Contains more Vitamin E +100%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%

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
30
Cauliflower
Mineral Summary Score
18
Beetroot
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
10%
Beetroot
5%
Cauliflower
Fats
1%
Beetroot
1%
Cauliflower

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 Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index 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 Cauliflower
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?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 48mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
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 Cauliflower Opinion
Calories 43 25 Beetroot
Protein 1.61 1.92 Cauliflower
Fats 0.17 0.28 Cauliflower
Vitamin C 4.9 48.2 Cauliflower
Net carbs 6.760000228881836 2.9700000286102295 Beetroot
Carbs 9.56 4.97 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.42 Beetroot
Calcium 16 22 Cauliflower
Potassium 325 299 Beetroot
Magnesium 23 15 Beetroot
Sugar 6.76 1.91 Cauliflower
Fiber 2.8 2 Beetroot
Copper 0.075 0.039 Beetroot
Zinc 0.35 0.27 Beetroot
Starch
Phosphorus 40 44 Cauliflower
Sodium 78 30 Cauliflower
Vitamin A 33 0 Beetroot
Vitamin E 0.04 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.031 0.05 Cauliflower
Vitamin B2 0.04 0.06 Cauliflower
Vitamin B3 0.334 0.507 Cauliflower
Vitamin B5 0.155 0.667 Cauliflower
Vitamin B6 0.067 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.2 15.5 Cauliflower
Folate 109 57 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.13 Beetroot
Monounsaturated Fat 0.032 0.034 Cauliflower
Polyunsaturated fat 0.06 0.031 Beetroot
Tryptophan 0.019 0.02 Cauliflower
Threonine 0.047 0.076 Cauliflower
Isoleucine 0.048 0.071 Cauliflower
Leucine 0.068 0.106 Cauliflower
Lysine 0.058 0.217 Cauliflower
Methionine 0.018 0.02 Cauliflower
Phenylalanine 0.046 0.065 Cauliflower
Valine 0.056 0.125 Cauliflower
Histidine 0.021 0.056 Cauliflower
Fructose 0.97 Cauliflower

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.