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Beetroot vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between beetroot and chinook salmon

  • Beetroot is richer in folate, while chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B5.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than beetroot.
  • Beetroot has 3 times more folate than chinook salmon. Beetroot has 109µg of folate, while chinook salmon has 35µg.
  • Beetroot is lower in saturated fat.
  • Beetroot has a higher glycemic index (64) than chinook salmon (0).

Specific food types used in this comparison are Beets, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Beetroot vs Chinook salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CopperCopper +41.5%
Contains more ManganeseManganese +1631.6%
Contains more MagnesiumMagnesium +430.4%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +13.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +827.5%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +6585.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +19.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +211.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin B1Vitamin B1 +41.9%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin B3Vitamin B3 +2907.5%
Contains more Vitamin B5Vitamin B5 +458.1%
Contains more Vitamin B6Vitamin B6 +589.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.5%
Contains more OtherOther +-123%
Contains more ProteinProtein +1497.5%
Contains more FatsFats +7770.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +17843.8%
Contains more Poly. FatPolyunsaturated fat +4336.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Chinook salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.7µg 46.8µg 84%
Vitamin B3 0.334mg 10.045mg 61%
Protein 1.61g 25.72g 48%
Phosphorus 40mg 371mg 47%
Vitamin B6 0.067mg 0.462mg 30%
Cholesterol 0mg 85mg 28%
Magnesium 23mg 122mg 24%
Fats 0.17g 13.38g 20%
Folate 109µg 35µg 19%
Polyunsaturated fat 0.06g 2.662g 17%
Vitamin A 2µg 149µg 16%
Vitamin B5 0.155mg 0.865mg 14%
Saturated fat 0.027g 3.214g 14%
Monounsaturated fat 0.032g 5.742g 14%
Manganese 0.329mg 0.019mg 13%
Fiber 2.8g 0g 11%
Calories 43kcal 231kcal 9%
Vitamin B2 0.04mg 0.154mg 9%
Potassium 325mg 505mg 5%
Carbs 9.56g 0g 3%
Zinc 0.35mg 0.56mg 2%
Copper 0.075mg 0.053mg 2%
Vitamin C 4.9mg 4.1mg 1%
Vitamin B1 0.031mg 0.044mg 1%
Iron 0.8mg 0.91mg 1%
Sodium 78mg 60mg 1%
Calcium 16mg 28mg 1%
Choline 6mg 1%
Net carbs 6.76g 0g N/A
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.288mg 0%
Threonine 0.047mg 1.127mg 0%
Isoleucine 0.048mg 1.185mg 0%
Leucine 0.068mg 2.09mg 0%
Lysine 0.058mg 2.362mg 0%
Methionine 0.018mg 0.761mg 0%
Phenylalanine 0.046mg 1.004mg 0%
Valine 0.056mg 1.325mg 0%
Histidine 0.021mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Chinook salmon
Minerals Daily Need Coverage Score
19%
Beetroot
63%
Chinook salmon

Comparison summary

Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 3.187g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $14.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.