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Beetroot vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between beetroot and graham cracker

  • The amount of iron, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B1, vitamin K, copper, and selenium in graham cracker is higher than in beetroot.
  • Graham cracker covers your daily need for iron, 37% more than beetroot.
  • The amount of sodium in beetroot is lower.

These are the specific foods used in this comparison Beets, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Beetroot vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +91.2%
Contains less SodiumSodium -83%
Contains more MagnesiumMagnesium +73.9%
Contains more CalciumCalcium +381.3%
Contains more IronIron +372.5%
Contains more CopperCopper +126.7%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +362.5%
Contains more ManganeseManganese +209.7%
Contains more SeleniumSelenium +800%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +19.8%
Contains more Vitamin EVitamin E +3675%
Contains more Vitamin B1Vitamin B1 +754.8%
Contains more Vitamin B2Vitamin B2 +692.5%
Contains more Vitamin B3Vitamin B3 +1229%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B6Vitamin B6 +132.8%
Contains more Vitamin KVitamin K +7050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.9mg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2483.5%
Contains more ProteinProtein +315.5%
Contains more FatsFats +6135.3%
Contains more CarbsCarbs +712.3%
Contains more OtherOther +53.7%

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +7740.6%
Contains more Poly. FatPolyunsaturated fat +8880%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Graham cracker DV% diff.
Iron 0.8mg 3.78mg 37%
Polyunsaturated fat 0.06g 5.388g 36%
Manganese 0.329mg 1.019mg 30%
Vitamin B3 0.334mg 4.439mg 26%
Carbs 9.56g 77.66g 23%
Vitamin B2 0.04mg 0.317mg 21%
Phosphorus 40mg 185mg 21%
Vitamin B1 0.031mg 0.265mg 20%
Starch 46.56g 19%
Calories 43kcal 430kcal 19%
Sodium 78mg 459mg 17%
Fats 0.17g 10.6g 16%
Vitamin K 0.2µg 14.3µg 12%
Copper 0.075mg 0.17mg 11%
Vitamin E 0.04mg 1.51mg 10%
Selenium 0.7µg 6.3µg 10%
Protein 1.61g 6.69g 10%
Saturated fat 0.027g 1.633g 7%
Vitamin B6 0.067mg 0.156mg 7%
Monounsaturated fat 0.032g 2.509g 6%
Zinc 0.35mg 0.96mg 6%
Calcium 16mg 77mg 6%
Potassium 325mg 170mg 5%
Folate 109µg 91µg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B5 0.155mg 0.42mg 5%
Magnesium 23mg 40mg 4%
Fiber 2.8g 3.4g 2%
Fructose 0.99g 1%
Net carbs 6.76g 74.26g N/A
Sugar 6.76g 24.85g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.055g N/A
Choline 6mg 5.9mg 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
19%
Beetroot
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.5)
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 18.09g)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 381mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 1.606g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 10)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.