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  6. Beetroot vs. Garlic

Beetroot vs. Garlic — In-Depth Nutrition Comparison

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A recap on the differences between beetroot and garlic

  • Beetroot has more folate; however, garlic is higher in vitamin B6, manganese, vitamin C, copper, selenium, calcium, phosphorus, vitamin B1, and iron.
  • Garlic covers your daily vitamin B6 needs 90% more than beetroot.
  • Garlic contains 36 times less folate than beetroot. Beetroot contains 109µg of folate, while garlic contains 3µg.
  • The glycemic index of beetroot is higher.

Food varieties used in this article are Beets, raw and Garlic, raw.

Infographic

Beetroot vs Garlic 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%
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more CalciumCalcium +1031.3%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +112.5%
Contains more CopperCopper +298.7%
Contains more ZincZinc +231.4%
Contains more PhosphorusPhosphorus +282.5%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +408.2%
Contains more SeleniumSelenium +1928.6%
~equal in Magnesium ~25mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Garlic
Garlic
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +3533.3%
Contains more Vitamin CVitamin C +536.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B6Vitamin B6 +1743.3%
Contains more Vitamin KVitamin K +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Garlic DV% diff.
Vitamin B6 0.067mg 1.235mg 90%
Manganese 0.329mg 1.672mg 58%
Vitamin C 4.9mg 31.2mg 29%
Folate 109µg 3µg 27%
Copper 0.075mg 0.299mg 25%
Selenium 0.7µg 14.2µg 25%
Calcium 16mg 181mg 17%
Phosphorus 40mg 153mg 16%
Vitamin B1 0.031mg 0.2mg 14%
Iron 0.8mg 1.7mg 11%
Protein 1.61g 6.36g 10%
Vitamin B5 0.155mg 0.596mg 9%
Carbs 9.56g 33.06g 8%
Zinc 0.35mg 1.16mg 7%
Calories 43kcal 149kcal 5%
Vitamin B2 0.04mg 0.11mg 5%
Fiber 2.8g 2.1g 3%
Sodium 78mg 17mg 3%
Choline 6mg 23.2mg 3%
Potassium 325mg 401mg 2%
Vitamin B3 0.334mg 0.7mg 2%
Fats 0.17g 0.5g 1%
Vitamin K 0.2µg 1.7µg 1%
Polyunsaturated fat 0.06g 0.249g 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 267kcal 234kcal N/A
Weight per 100 calories 233g 67g N/A
Net carbs 6.76g 30.96g N/A
Magnesium 23mg 25mg 0%
Sugar 6.76g 1g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.04mg 0.08mg 0%
Saturated fat 0.027g 0.089g 0%
Monounsaturated fat 0.032g 0.011g 0%
Tryptophan 0.019mg 0.066mg 0%
Threonine 0.047mg 0.157mg 0%
Isoleucine 0.048mg 0.217mg 0%
Leucine 0.068mg 0.308mg 0%
Lysine 0.058mg 0.273mg 0%
Methionine 0.018mg 0.076mg 0%
Phenylalanine 0.046mg 0.183mg 0%
Valine 0.056mg 0.291mg 0%
Histidine 0.021mg 0.113mg 0%

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
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +49.5%
Contains more ProteinProtein +295%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +245.8%
Contains more OtherOther +38.9%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +315%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.