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Beetroot vs. Kumquat — In-Depth Nutrition Comparison

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How are beetroot and kumquat different?

  • Beetroot is higher in folate and manganese; however, kumquat is richer in vitamin C, fiber, and vitamin A.
  • Daily need coverage for vitamin C for kumquat is 43% higher.
  • Beetroot contains 6 times more folate than kumquat. While beetroot contains 109µg of folate, kumquat contains only 17µg.
  • Beetroot has less sugar.

Beets, raw and Kumquats, raw are the varieties used in this article.

Infographic

Beetroot vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +15%
Contains more PotassiumPotassium +74.7%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +143.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +287.5%
Contains more CopperCopper +26.7%
Contains less SodiumSodium -87.2%
~equal in Iron ~0.86mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B6Vitamin B6 +86.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +541.2%
Contains more Vitamin CVitamin C +795.9%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more CholineCholine +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more OtherOther +111.8%
Contains more ProteinProtein +16.8%
Contains more FatsFats +405.9%
Contains more CarbsCarbs +66.3%
~equal in Water ~80.85g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +381.3%
Contains more Poly. FatPolyunsaturated fat +185%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Kumquat DV% diff.
Vitamin C 4.9mg 43.9mg 43%
Folate 109µg 17µg 23%
Fiber 2.8g 6.5g 15%
Manganese 0.329mg 0.135mg 8%
Calcium 16mg 62mg 5%
Vitamin B2 0.04mg 0.09mg 4%
Potassium 325mg 186mg 4%
Phosphorus 40mg 19mg 3%
Sodium 78mg 10mg 3%
Carbs 9.56g 15.9g 2%
Vitamin B6 0.067mg 0.036mg 2%
Copper 0.075mg 0.095mg 2%
Zinc 0.35mg 0.17mg 2%
Calories 43kcal 71kcal 1%
Vitamin B5 0.155mg 0.208mg 1%
Vitamin B3 0.334mg 0.429mg 1%
Polyunsaturated fat 0.06g 0.171g 1%
Protein 1.61g 1.88g 1%
Vitamin B1 0.031mg 0.037mg 1%
Selenium 0.7µg 0µg 1%
Fats 0.17g 0.86g 1%
Vitamin A 2µg 15µg 1%
Iron 0.8mg 0.86mg 1%
Magnesium 23mg 20mg 1%
Vitamin E 0.04mg 0.15mg 1%
Net carbs 6.76g 9.4g N/A
Sugar 6.76g 9.36g N/A
Vitamin K 0.2µg 0µg 0%
Choline 6mg 8.4mg 0%
Saturated fat 0.027g 0.103g 0%
Monounsaturated fat 0.032g 0.154g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Kumquat
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
18%
Kumquat
Minerals Daily Need Coverage Score
19%
Beetroot
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 68mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.5)
Which food is richer in vitamins?
Kumquat
Kumquat is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.