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Beetroot vs Cucumber - In-Depth Nutrition Comparison

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A recap on differences between Beetroot and Cucumber

  • Beetroot has more Folate, Manganese, Fiber, Iron, and Potassium, however Cucumber is higher in Vitamin K.
  • Beetroot covers your daily Folate needs 26% more than Cucumber.
  • Cucumber contains 6 times less Fiber than Beetroot. Beetroot contains 2.8g of Fiber, while Cucumber contains 0.5g.
  • Cucumber has less Sugar.

Food varieties used in this article are Beets, raw and Cucumber, with peel, raw.

Infographic

Beetroot vs Cucumber 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +185.7%
Contains more Magnesium +76.9%
Contains more Phosphorus +66.7%
Contains more Potassium +121.1%
Contains more Zinc +75%
Contains more Copper +82.9%
Contains less Sodium -97.4%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 10% 11% 13% 1% 6% 14%
Contains more Iron +185.7%
Contains more Magnesium +76.9%
Contains more Phosphorus +66.7%
Contains more Potassium +121.1%
Contains more Zinc +75%
Contains more Copper +82.9%
Contains less Sodium -97.4%
Equal in Calcium - 16

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 E +33.3%
Contains more Vitamin C +75%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B6 +67.5%
Contains more Folate +1457.1%
Contains more Vitamin A +218.2%
Contains more Vitamin B5 +67.1%
Contains more Vitamin K +8100%
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 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
Contains more Vitamin E +33.3%
Contains more Vitamin C +75%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B6 +67.5%
Contains more Folate +1457.1%
Contains more Vitamin A +218.2%
Contains more Vitamin B5 +67.1%
Contains more Vitamin K +8100%

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 Cucumber
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beetroot Cucumber Opinion
Net carbs 6.76g 3.13g Beetroot
Protein 1.61g 0.65g Beetroot
Fats 0.17g 0.11g Beetroot
Carbs 9.56g 3.63g Beetroot
Calories 43kcal 15kcal Beetroot
Starch g 0.83g Cucumber
Fructose g 0.87g Cucumber
Sugar 6.76g 1.67g Cucumber
Fiber 2.8g 0.5g Beetroot
Calcium 16mg 16mg
Iron 0.8mg 0.28mg Beetroot
Magnesium 23mg 13mg Beetroot
Phosphorus 40mg 24mg Beetroot
Potassium 325mg 147mg Beetroot
Sodium 78mg 2mg Cucumber
Zinc 0.35mg 0.2mg Beetroot
Copper 0.075mg 0.041mg Beetroot
Vitamin A 33IU 105IU Cucumber
Vitamin E 0.04mg 0.03mg Beetroot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 2.8mg Beetroot
Vitamin B1 0.031mg 0.027mg Beetroot
Vitamin B2 0.04mg 0.033mg Beetroot
Vitamin B3 0.334mg 0.098mg Beetroot
Vitamin B5 0.155mg 0.259mg Cucumber
Vitamin B6 0.067mg 0.04mg Beetroot
Folate 109µg 7µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 16.4µg Cucumber
Tryptophan 0.019mg 0.005mg Beetroot
Threonine 0.047mg 0.019mg Beetroot
Isoleucine 0.048mg 0.021mg Beetroot
Leucine 0.068mg 0.029mg Beetroot
Lysine 0.058mg 0.029mg Beetroot
Methionine 0.018mg 0.006mg Beetroot
Phenylalanine 0.046mg 0.019mg Beetroot
Valine 0.056mg 0.022mg Beetroot
Histidine 0.021mg 0.01mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.037g Beetroot
Monounsaturated Fat 0.032g 0.005g Beetroot
Polyunsaturated fat 0.06g 0.032g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Cucumber
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
9
Cucumber
Mineral Summary Score
18
Beetroot
8
Cucumber

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
4%
Cucumber
Carbohydrates
10%
Beetroot
4%
Cucumber
Fats
1%
Beetroot
1%
Cucumber

Comparison summary

Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 5.09g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 43)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.