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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" charts 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 Zinc +29.6%
Contains more Copper +92.3%
Contains more Manganese +112.3%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Equal in Phosphorus - 44
Equal in Potassium - 299
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 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Zinc +29.6%
Contains more Copper +92.3%
Contains more Manganese +112.3%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Equal in Phosphorus - 44
Equal in Potassium - 299

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.
:
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Contains more Vitamin E +100%
Contains more Vitamin C +883.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Contains more Vitamin E +100%
Contains more Vitamin C +883.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +92.4%
Contains more Other +42.1%
Contains more Protein +19.3%
Contains more Fats +64.7%
Equal in Water - 92.07
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +92.4%
Contains more Other +42.1%
Contains more Protein +19.3%
Contains more Fats +64.7%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +93.5%
Equal in Monounsaturated Fat - 0.034
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +93.5%
Equal in Monounsaturated Fat - 0.034

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Cauliflower Opinion
Net carbs 6.76g 2.97g Beetroot
Protein 1.61g 1.92g Cauliflower
Fats 0.17g 0.28g Cauliflower
Carbs 9.56g 4.97g Beetroot
Calories 43kcal 25kcal Beetroot
Fructose 0.97g Cauliflower
Sugar 6.76g 1.91g Cauliflower
Fiber 2.8g 2g Beetroot
Calcium 16mg 22mg Cauliflower
Iron 0.8mg 0.42mg Beetroot
Magnesium 23mg 15mg Beetroot
Phosphorus 40mg 44mg Cauliflower
Potassium 325mg 299mg Beetroot
Sodium 78mg 30mg Cauliflower
Zinc 0.35mg 0.27mg Beetroot
Copper 0.075mg 0.039mg Beetroot
Manganese 0.329mg 0.155mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 0IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.08mg Cauliflower
Vitamin C 4.9mg 48.2mg Cauliflower
Vitamin B1 0.031mg 0.05mg Cauliflower
Vitamin B2 0.04mg 0.06mg Cauliflower
Vitamin B3 0.334mg 0.507mg Cauliflower
Vitamin B5 0.155mg 0.667mg Cauliflower
Vitamin B6 0.067mg 0.184mg Cauliflower
Folate 109µg 57µg Beetroot
Vitamin K 0.2µg 15.5µg Cauliflower
Tryptophan 0.019mg 0.02mg Cauliflower
Threonine 0.047mg 0.076mg Cauliflower
Isoleucine 0.048mg 0.071mg Cauliflower
Leucine 0.068mg 0.106mg Cauliflower
Lysine 0.058mg 0.217mg Cauliflower
Methionine 0.018mg 0.02mg Cauliflower
Phenylalanine 0.046mg 0.065mg Cauliflower
Valine 0.056mg 0.125mg Cauliflower
Histidine 0.021mg 0.056mg Cauliflower
Saturated Fat 0.027g 0.13g Beetroot
Monounsaturated Fat 0.032g 0.034g Cauliflower
Polyunsaturated fat 0.06g 0.031g Beetroot
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Beetroot
13%
Cauliflower

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)

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. 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.