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  6. Beetroot vs. Mixed nuts

Beetroot vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between beetroot and mixed nuts?

  • Mixed nuts are richer than beetroot in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, zinc, and iron.
  • Mixed nuts' daily need coverage for copper is 92% more.
  • The amount of saturated fat in beetroot is lower.
  • The glycemic index of mixed nuts is lower.

We used Beets, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Beetroot vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +895.7%
Contains more CalciumCalcium +631.3%
Contains more PotassiumPotassium +94.5%
Contains more IronIron +226.3%
Contains more CopperCopper +1109.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +520.1%
Contains more SeleniumSelenium +4742.9%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +31.3%
Contains more Vitamin EVitamin E +19450%
Contains more Vitamin B1Vitamin B1 +509.7%
Contains more Vitamin B2Vitamin B2 +390%
Contains more Vitamin B3Vitamin B3 +2208.1%
Contains more Vitamin B5Vitamin B5 +635.5%
Contains more Vitamin B6Vitamin B6 +425.4%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +766.7%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4110.6%
Contains more ProteinProtein +1144.7%
Contains more FatsFats +31635.3%
Contains more CarbsCarbs +120.2%
Contains more OtherOther +166.7%

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% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +24253.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Mixed nuts DV% diff.
Polyunsaturated fat 0.06g 14.612g 97%
Copper 0.075mg 0.907mg 92%
Fats 0.17g 53.95g 83%
Manganese 0.329mg 2.04mg 74%
Monounsaturated fat 0.032g 28.488g 71%
Selenium 0.7µg 33.9µg 60%
Phosphorus 40mg 456mg 59%
Vitamin E 0.04mg 7.82mg 52%
Magnesium 23mg 229mg 49%
Vitamin B3 0.334mg 7.709mg 46%
Saturated fat 0.027g 8.711g 39%
Protein 1.61g 20.04g 37%
Calories 43kcal 607kcal 28%
Zinc 0.35mg 3.36mg 27%
Iron 0.8mg 2.61mg 23%
Vitamin B6 0.067mg 0.352mg 22%
Vitamin B5 0.155mg 1.14mg 20%
Fiber 2.8g 7g 17%
Vitamin B1 0.031mg 0.189mg 13%
Vitamin B2 0.04mg 0.196mg 12%
Calcium 16mg 117mg 10%
Potassium 325mg 632mg 9%
Choline 6mg 52mg 8%
Folate 109µg 83µg 7%
Vitamin K 0.2µg 5.7µg 5%
Vitamin C 4.9mg 0.5mg 5%
Carbs 9.56g 21.05g 4%
Sodium 78mg 5mg 3%
Starch 4.2g 2%
Net carbs 6.76g 14.05g N/A
Sugar 6.76g 4.15g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.019mg 0.22mg 0%
Threonine 0.047mg 0.703mg 0%
Isoleucine 0.048mg 0.826mg 0%
Leucine 0.068mg 1.656mg 0%
Lysine 0.058mg 0.782mg 0%
Methionine 0.018mg 0.283mg 0%
Phenylalanine 0.046mg 1.182mg 0%
Valine 0.056mg 1.001mg 0%
Histidine 0.021mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
19%
Beetroot
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 8.684g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2.5)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.