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Beetroot vs. Milk — In-Depth Nutrition Comparison

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Important differences between beetroot and milk

  • Beetroot has more folate, manganese, fiber, iron, and copper; however, milk is richer in vitamin B12, vitamin B2, calcium, vitamin D, and phosphorus.
  • Beetroot's daily need coverage for folate is 26% more.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of milk is 31.

The food varieties used in the comparison are Beets, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Beetroot vs Milk 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%
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +2566.7%
Contains more CopperCopper +650%
Contains more ManganeseManganese +10866.7%
Contains more CalciumCalcium +681.3%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +137.5%
Contains less SodiumSodium -43.6%
Contains more SeleniumSelenium +371.4%

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%
Milk
Milk
6
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B3Vitamin B3 +259.1%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +2080%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195%

All nutrients comparison - raw data values

Nutrient Beetroot Milk DV% diff.
Folate 109µg 5µg 26%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.329mg 0.003mg 14%
Calcium 16mg 125mg 11%
Vitamin B2 0.04mg 0.185mg 11%
Fiber 2.8g 0g 11%
Iron 0.8mg 0.03mg 10%
Phosphorus 40mg 95mg 8%
Copper 0.075mg 0.01mg 7%
Vitamin D 0IU 48IU 6%
Vitamin A 2µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin C 4.9mg 0mg 5%
Selenium 0.7µg 3.3µg 5%
Potassium 325mg 150mg 5%
Vitamin B5 0.155mg 0.361mg 4%
Protein 1.61g 3.37g 4%
Magnesium 23mg 11mg 3%
Saturated fat 0.027g 0.633g 3%
Vitamin B6 0.067mg 0.037mg 2%
Vitamin B3 0.334mg 0.093mg 2%
Choline 6mg 17.7mg 2%
Carbs 9.56g 4.99g 2%
Cholesterol 0mg 5mg 2%
Sodium 78mg 44mg 1%
Monounsaturated fat 0.032g 0.277g 1%
Fats 0.17g 0.97g 1%
Zinc 0.35mg 0.42mg 1%
Vitamin B1 0.031mg 0.02mg 1%
Calories 43kcal 42kcal 0%
Net carbs 6.76g 4.99g N/A
Sugar 6.76g 5.2g N/A
Vitamin E 0.04mg 0.01mg 0%
Vitamin K 0.2µg 0.1µg 0%
Polyunsaturated fat 0.06g 0.035g 0%
Tryptophan 0.019mg 0.043mg 0%
Threonine 0.047mg 0.143mg 0%
Isoleucine 0.048mg 0.174mg 0%
Leucine 0.068mg 0.319mg 0%
Lysine 0.058mg 0.282mg 0%
Methionine 0.018mg 0.088mg 0%
Phenylalanine 0.046mg 0.174mg 0%
Valine 0.056mg 0.22mg 0%
Histidine 0.021mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +91.6%
Contains more OtherOther +44%
Contains more ProteinProtein +109.3%
Contains more FatsFats +470.6%
~equal in Water ~89.92g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains more Mono. FatMonounsaturated fat +765.6%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.