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Beetroot vs. Eggplant — In-Depth Nutrition Comparison

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How are Beetroot and Eggplant different?

  • Beetroot has more Folate, and Iron than Eggplant.
  • Daily need coverage for Folate from Beetroot is 22% higher.
  • Beetroot contains 3 times more Iron than Eggplant. While Beetroot contains 0.8mg of Iron, Eggplant contains only 0.23mg.
  • Eggplant has less Sugar.

Beets, raw and Eggplant, raw are the varieties used in this article.

Infographic

Beetroot vs Eggplant 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 Calcium +77.8%
Contains more Iron +247.8%
Contains more Magnesium +64.3%
Contains more Phosphorus +66.7%
Contains more Potassium +41.9%
Contains more Zinc +118.8%
Contains more Manganese +41.8%
Contains more Selenium +133.3%
Contains less Sodium -97.4%
Equal in Copper - 0.081
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 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +77.8%
Contains more Iron +247.8%
Contains more Magnesium +64.3%
Contains more Phosphorus +66.7%
Contains more Potassium +41.9%
Contains more Zinc +118.8%
Contains more Manganese +41.8%
Contains more Selenium +133.3%
Contains less Sodium -97.4%
Equal in Copper - 0.081

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 +43.5%
Contains more Vitamin C +122.7%
Contains more Folate +395.5%
Contains more Vitamin E +650%
Contains more Vitamin B1 +25.8%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +25.4%
Contains more Choline +15%
Contains more Vitamin K +1650%
Equal in Vitamin B2 - 0.037
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 4% 9%
Contains more Vitamin A +43.5%
Contains more Vitamin C +122.7%
Contains more Folate +395.5%
Contains more Vitamin E +650%
Contains more Vitamin B1 +25.8%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +25.4%
Contains more Choline +15%
Contains more Vitamin K +1650%
Equal in Vitamin B2 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +64.3%
Contains more Carbs +62.6%
Contains more Other +63.6%
Equal in Fats - 0.18
Equal in Water - 92.3
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +64.3%
Contains more Carbs +62.6%
Contains more Other +63.6%
Equal in Fats - 0.18
Equal in Water - 92.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +26.7%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Eggplant
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Eggplant Opinion
Net carbs 6.76g 2.88g Beetroot
Protein 1.61g 0.98g Beetroot
Fats 0.17g 0.18g Eggplant
Carbs 9.56g 5.88g Beetroot
Calories 43kcal 25kcal Beetroot
Fructose 1.54g Eggplant
Sugar 6.76g 3.53g Eggplant
Fiber 2.8g 3g Eggplant
Calcium 16mg 9mg Beetroot
Iron 0.8mg 0.23mg Beetroot
Magnesium 23mg 14mg Beetroot
Phosphorus 40mg 24mg Beetroot
Potassium 325mg 229mg Beetroot
Sodium 78mg 2mg Eggplant
Zinc 0.35mg 0.16mg Beetroot
Copper 0.075mg 0.081mg Eggplant
Manganese 0.329mg 0.232mg Beetroot
Selenium 0.7µg 0.3µg Beetroot
Vitamin A 33IU 23IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.3mg Eggplant
Vitamin C 4.9mg 2.2mg Beetroot
Vitamin B1 0.031mg 0.039mg Eggplant
Vitamin B2 0.04mg 0.037mg Beetroot
Vitamin B3 0.334mg 0.649mg Eggplant
Vitamin B5 0.155mg 0.281mg Eggplant
Vitamin B6 0.067mg 0.084mg Eggplant
Folate 109µg 22µg Beetroot
Choline 6mg 6.9mg Eggplant
Vitamin K 0.2µg 3.5µg Eggplant
Tryptophan 0.019mg 0.009mg Beetroot
Threonine 0.047mg 0.037mg Beetroot
Isoleucine 0.048mg 0.045mg Beetroot
Leucine 0.068mg 0.064mg Beetroot
Lysine 0.058mg 0.047mg Beetroot
Methionine 0.018mg 0.011mg Beetroot
Phenylalanine 0.046mg 0.043mg Beetroot
Valine 0.056mg 0.053mg Beetroot
Histidine 0.021mg 0.023mg Eggplant
Saturated Fat 0.027g 0.034g Beetroot
Monounsaturated Fat 0.032g 0.016g Beetroot
Polyunsaturated fat 0.06g 0.076g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Eggplant
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
8%
Eggplant
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Eggplant
Eggplant is lower in Sugar (difference - 3.23g)
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 34)
Which food is cheaper?
Eggplant
Eggplant is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.007g)
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)
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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.