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  6. Beetroot vs. Salmon raw

Beetroot vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between beetroot and salmon raw?

  • Beetroot is richer in folate, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, and copper.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Beetroot has 4 times more folate than salmon raw. Beetroot has 109µg of folate, while salmon raw has 25µg.
  • Salmon raw has a lower glycemic index than beetroot.

We used Beets, raw and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Beetroot vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +1956.3%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +50.8%
Contains more CopperCopper +233.3%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -43.6%
Contains more SeleniumSelenium +5114.3%
~equal in Iron ~0.8mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +336%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +629%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +2253.3%
Contains more Vitamin B5Vitamin B5 +973.5%
Contains more Vitamin B6Vitamin B6 +1120.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beetroot Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.7µg 36.5µg 65%
Vitamin B6 0.067mg 0.818mg 58%
Vitamin B3 0.334mg 7.86mg 47%
Protein 1.61g 19.84g 36%
Vitamin B5 0.155mg 1.664mg 30%
Vitamin B2 0.04mg 0.38mg 26%
Phosphorus 40mg 200mg 23%
Folate 109µg 25µg 21%
Copper 0.075mg 0.25mg 19%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.06g 2.539g 17%
Vitamin B1 0.031mg 0.226mg 16%
Manganese 0.329mg 0.016mg 14%
Fiber 2.8g 0g 11%
Fats 0.17g 6.34g 9%
Monounsaturated fat 0.032g 2.103g 5%
Calories 43kcal 142kcal 5%
Potassium 325mg 490mg 5%
Vitamin C 4.9mg 0mg 5%
Saturated fat 0.027g 0.981g 4%
Zinc 0.35mg 0.64mg 3%
Carbs 9.56g 0g 3%
Vitamin A 2µg 12µg 1%
Sodium 78mg 44mg 1%
Magnesium 23mg 29mg 1%
Choline 6mg 1%
Net carbs 6.76g 0g N/A
Calcium 16mg 12mg 0%
Iron 0.8mg 0.8mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.222mg 0%
Threonine 0.047mg 0.87mg 0%
Isoleucine 0.048mg 0.914mg 0%
Leucine 0.068mg 1.613mg 0%
Lysine 0.058mg 1.822mg 0%
Methionine 0.018mg 0.587mg 0%
Phenylalanine 0.046mg 0.775mg 0%
Valine 0.056mg 1.022mg 0%
Histidine 0.021mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.9%
Contains more ProteinProtein +1132.3%
Contains more FatsFats +3629.4%
Contains more OtherOther +392.6%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +6471.9%
Contains more Poly. FatPolyunsaturated fat +4131.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.