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  6. Beetroot vs. Crab stick

Beetroot vs. Crab stick — In-Depth Nutrition Comparison

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How are beetroot and crab stick different?

  • Beetroot is richer in folate, manganese, fiber, potassium, and vitamin C, while crab stick is higher in selenium, phosphorus, and vitamin B12.
  • Crab stick covers your daily need for selenium, 39% more than beetroot.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index (64) than crab stick (50).

Beets, raw and Crustaceans, crab, alaska king, imitation, made from surimi types were used in this article.

Infographic

Beetroot vs Crab stick infographic
Infographic link

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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +261.1%
Contains more IronIron +105.1%
Contains more CopperCopper +134.4%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +2890.9%
Contains more MagnesiumMagnesium +87%
Contains more PhosphorusPhosphorus +605%
Contains more SeleniumSelenium +3085.7%
~equal in Zinc ~0.33mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.03mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +17.3%
Contains more ProteinProtein +373.3%
Contains more FatsFats +170.6%
Contains more CarbsCarbs +56.9%
Contains more OtherOther +109.3%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +759.4%
Contains more Poly. FatPolyunsaturated fat +138.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Crab stick DV% diff.
Selenium 0.7µg 22.3µg 39%
Phosphorus 40mg 282mg 35%
Folate 109µg 0µg 27%
Vitamin B12 0µg 0.57µg 24%
Sodium 78mg 529mg 20%
Manganese 0.329mg 0.011mg 14%
Protein 1.61g 7.62g 12%
Fiber 2.8g 0.5g 9%
Potassium 325mg 90mg 7%
Cholesterol 0mg 20mg 7%
Iron 0.8mg 0.39mg 5%
Magnesium 23mg 43mg 5%
Copper 0.075mg 0.032mg 5%
Vitamin B6 0.067mg 0.13mg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B5 0.155mg 0mg 3%
Vitamin B2 0.04mg 0.08mg 3%
Calories 43kcal 95kcal 3%
Vitamin B3 0.334mg 0.62mg 2%
Carbs 9.56g 15g 2%
Vitamin E 0.04mg 0.17mg 1%
Fructose 0.62g 1%
Monounsaturated fat 0.032g 0.275g 1%
Saturated fat 0.027g 0.216g 1%
Choline 6mg 13mg 1%
Polyunsaturated fat 0.06g 0.143g 1%
Starch 3.5g 1%
Fats 0.17g 0.46g 0%
Net carbs 6.76g 14.5g N/A
Calcium 16mg 13mg 0%
Sugar 6.76g 6.25g N/A
Zinc 0.35mg 0.33mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.031mg 0.03mg 0%
Vitamin K 0.2µg 0.4µg 0%
Trans fat 0g 0.008g N/A
Tryptophan 0.019mg 0.075mg 0%
Threonine 0.047mg 0.285mg 0%
Isoleucine 0.048mg 0.23mg 0%
Leucine 0.068mg 0.607mg 0%
Lysine 0.058mg 0.707mg 0%
Methionine 0.018mg 0.261mg 0%
Phenylalanine 0.046mg 0.26mg 0%
Valine 0.056mg 0.286mg 0%
Histidine 0.021mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Crab stick
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
12%
Crab stick
Minerals Daily Need Coverage Score
19%
Beetroot
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Crab stick
Crab stick is lower in Sugar (difference - 0.51g)
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 14)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.189g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $11.5)
Which food is richer in minerals?
?
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.
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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.