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Beetroot vs. Minestrone — In-Depth Nutrition Comparison

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Significant differences between beetroot and minestrone

  • Beetroot is richer in folate, fiber, manganese, potassium, and iron, while minestrone is higher in vitamin A.
  • Beetroot covers your daily folate needs 24% more than minestrone.
  • Beetroot has 8 times more magnesium than minestrone. Beetroot has 23mg of magnesium, while minestrone has 3mg.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index (64) than minestrone (47).

Specific food types used in this comparison are Beets, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Beetroot vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +150%
Contains more IronIron +110.5%
Contains more CopperCopper +47.1%
Contains more ZincZinc +12.9%
Contains more PhosphorusPhosphorus +73.9%
Contains less SodiumSodium -69.3%
Contains more ManganeseManganese +116.4%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.9%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +626.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2350%
Contains more Vitamin B3Vitamin B3 +17.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.14mg
~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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +105.2%
Contains more FatsFats +511.8%
Contains more OtherOther +11.1%
~equal in Protein ~1.77g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +806.3%
Contains more Poly. FatPolyunsaturated fat +666.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Minestrone DV% diff.
Folate 109µg 15µg 24%
Fiber 2.8g 0.4g 10%
Sodium 78mg 254mg 8%
Manganese 0.329mg 0.152mg 8%
Potassium 325mg 130mg 6%
Iron 0.8mg 0.38mg 5%
Vitamin C 4.9mg 0.5mg 5%
Vitamin A 2µg 49µg 5%
Magnesium 23mg 3mg 5%
Copper 0.075mg 0.051mg 3%
Polyunsaturated fat 0.06g 0.46g 3%
Vitamin B6 0.067mg 0.041mg 2%
Phosphorus 40mg 23mg 2%
Vitamin B2 0.04mg 0.018mg 2%
Carbs 9.56g 4.66g 2%
Choline 6mg 1%
Vitamin B1 0.031mg 0.022mg 1%
Saturated fat 0.027g 0.23g 1%
Monounsaturated fat 0.032g 0.29g 1%
Fats 0.17g 1.04g 1%
Selenium 0.7µg 1%
Calories 43kcal 34kcal 0%
Protein 1.61g 1.77g 0%
Net carbs 6.76g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 16mg 14mg 0%
Sugar 6.76g N/A
Zinc 0.35mg 0.31mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 0.334mg 0.391mg 0%
Vitamin B5 0.155mg 0.14mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.047mg 0.043mg 0%
Isoleucine 0.048mg 0.054mg 0%
Leucine 0.068mg 0.098mg 0%
Lysine 0.058mg 0.076mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.046mg 0.064mg 0%
Valine 0.056mg 0.074mg 0%
Histidine 0.021mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Minestrone

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 6.76g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 17)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.203g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.