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
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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 MagnesiumMagnesium | +53.3% |
| Contains more IronIron | +90.5% |
| Contains more CopperCopper | +92.3% |
| Contains more ZincZinc | +29.6% |
| Contains more ManganeseManganese | +112.3% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +37.5% |
| Contains less SodiumSodium | -61.5% |
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 AVitamin A | +∞% |
| Contains more FolateFolate | +91.2% |
| Contains more Vitamin CVitamin C | +883.7% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +61.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +51.8% |
| Contains more Vitamin B5Vitamin B5 | +330.3% |
| Contains more Vitamin B6Vitamin B6 | +174.6% |
| Contains more Vitamin KVitamin K | +7650% |
| Contains more CholineCholine | +638.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.61 g
Fats:
0.17 g
Carbs:
9.56 g
Water:
87.58 g
Other:
1.08 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more CarbsCarbs | +92.4% |
| Contains more OtherOther | +42.1% |
| Contains more ProteinProtein | +19.3% |
| Contains more FatsFats | +64.7% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Poly. FatPolyunsaturated fat | +93.5% |
~equal in
Monounsaturated fat
~0.034g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 4.9mg | 48.2mg | 48% |
| Folate | 109µg | 57µg | 13% |
| Vitamin K | 0.2µg | 15.5µg | 13% |
| Vitamin B5 | 0.155mg | 0.667mg | 10% |
| Vitamin B6 | 0.067mg | 0.184mg | 9% |
| Manganese | 0.329mg | 0.155mg | 8% |
| Choline | 6mg | 44.3mg | 7% |
| Iron | 0.8mg | 0.42mg | 5% |
| Copper | 0.075mg | 0.039mg | 4% |
| Fiber | 2.8g | 2g | 3% |
| Sodium | 78mg | 30mg | 2% |
| Vitamin B2 | 0.04mg | 0.06mg | 2% |
| Magnesium | 23mg | 15mg | 2% |
| Carbs | 9.56g | 4.97g | 2% |
| Vitamin B1 | 0.031mg | 0.05mg | 2% |
| Vitamin B3 | 0.334mg | 0.507mg | 1% |
| Fructose | 0.97g | 1% | |
| Protein | 1.61g | 1.92g | 1% |
| Calories | 43kcal | 25kcal | 1% |
| Phosphorus | 40mg | 44mg | 1% |
| Zinc | 0.35mg | 0.27mg | 1% |
| Potassium | 325mg | 299mg | 1% |
| Calcium | 16mg | 22mg | 1% |
| Fats | 0.17g | 0.28g | 0% |
| Net carbs | 6.76g | 2.97g | N/A |
| Sugar | 6.76g | 1.91g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin E | 0.04mg | 0.08mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.027g | 0.13g | 0% |
| Monounsaturated fat | 0.032g | 0.034g | 0% |
| Polyunsaturated fat | 0.06g | 0.031g | 0% |
| Tryptophan | 0.019mg | 0.02mg | 0% |
| Threonine | 0.047mg | 0.076mg | 0% |
| Isoleucine | 0.048mg | 0.071mg | 0% |
| Leucine | 0.068mg | 0.106mg | 0% |
| Lysine | 0.058mg | 0.217mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.046mg | 0.065mg | 0% |
| Valine | 0.056mg | 0.125mg | 0% |
| Histidine | 0.021mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
19%
13%
Comparison summary
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 48mg)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Beetroot is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)