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Beetroot vs. Sardine — In-Depth Nutrition Comparison

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How are beetroot and sardine different?

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

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

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Beetroot vs Sardine 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%
Sardine
11
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%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Sardine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
19%
Beetroot
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.76g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 229mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 1.501g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $6.5)

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. Sardine - 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.