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  6. Beetroot vs. Sardines

Beetroot vs. Sardines — In-Depth Nutrition Comparison

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How are beetroot and sardines different?

  • Beetroot is richer in folate, while sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2.
  • Sardines cover your daily need for vitamin B12, 373% more than beetroot.
  • Beetroot contains 11 times more folate than sardines. Beetroot contains 109µg of folate, while sardines contain 10µg.
  • Beetroot has a higher glycemic index (64) than sardines (0).

Beets, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Beetroot vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -74.6%
Contains more ManganeseManganese +204.6%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +2287.5%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +265%
Contains more CopperCopper +148%
Contains more ZincZinc +274.3%
Contains more PhosphorusPhosphorus +1125%
Contains more SeleniumSelenium +7428.6%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +990%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +158.1%
Contains more Vitamin B2Vitamin B2 +467.5%
Contains more Vitamin B3Vitamin B3 +1470.4%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin B6Vitamin B6 +149.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +1150%

All nutrients comparison - raw data values

Nutrient Beetroot Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.7µg 52.7µg 95%
Phosphorus 40mg 490mg 64%
Cholesterol 0mg 142mg 47%
Protein 1.61g 24.62g 46%
Calcium 16mg 382mg 37%
Polyunsaturated fat 0.06g 5.148g 34%
Vitamin B3 0.334mg 5.245mg 31%
Iron 0.8mg 2.92mg 27%
Folate 109µg 10µg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.17g 11.45g 17%
Vitamin B2 0.04mg 0.227mg 14%
Vitamin E 0.04mg 2.04mg 13%
Choline 6mg 75mg 13%
Copper 0.075mg 0.186mg 12%
Fiber 2.8g 0g 11%
Manganese 0.329mg 0.108mg 10%
Vitamin B5 0.155mg 0.642mg 10%
Sodium 78mg 307mg 10%
Monounsaturated fat 0.032g 3.869g 10%
Zinc 0.35mg 1.31mg 9%
Vitamin B6 0.067mg 0.167mg 8%
Calories 43kcal 208kcal 8%
Saturated fat 0.027g 1.528g 7%
Vitamin C 4.9mg 0mg 5%
Vitamin B1 0.031mg 0.08mg 4%
Magnesium 23mg 39mg 4%
Vitamin A 2µg 32µg 3%
Carbs 9.56g 0g 3%
Vitamin K 0.2µg 2.6µg 2%
Potassium 325mg 397mg 2%
Net carbs 6.76g 0g N/A
Sugar 6.76g 0g N/A
Tryptophan 0.019mg 0.276mg 0%
Threonine 0.047mg 1.079mg 0%
Isoleucine 0.048mg 1.134mg 0%
Leucine 0.068mg 2.001mg 0%
Lysine 0.058mg 2.26mg 0%
Methionine 0.018mg 0.729mg 0%
Phenylalanine 0.046mg 0.961mg 0%
Valine 0.056mg 1.268mg 0%
Histidine 0.021mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.9%
Contains more ProteinProtein +1429.2%
Contains more FatsFats +6635.3%
Contains more OtherOther +300%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +11990.6%
Contains more Poly. FatPolyunsaturated fat +8480%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.