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  6. Beetroot vs. Mustard

Beetroot vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between beetroot and mustard?

  • Beetroot is richer in folate, vitamin C, and potassium, yet mustard is richer in selenium, vitamin B1, iron, phosphorus, and magnesium.
  • Mustard's daily need coverage for selenium is 60% higher.
  • Beetroot has 16 times more vitamin C than mustard. Beetroot has 4.9mg of vitamin C, while mustard has 0.3mg.
  • Beetroot contains less sodium.
  • Mustard has a lower glycemic index than beetroot.

We used Beets, raw and Mustard, prepared, yellow types in this comparison.

Infographic

Beetroot vs Mustard 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +113.8%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +108.7%
Contains more CalciumCalcium +293.8%
Contains more IronIron +101.3%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +170%
Contains more ManganeseManganese +28.3%
Contains more SeleniumSelenium +4685.7%
~equal in Copper ~0.074mg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1533.3%
Contains more FolateFolate +1457.1%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +471%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +273.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Mustard DV% diff.
Selenium 0.7µg 33.5µg 60%
Sodium 78mg 1104mg 45%
Folate 109µg 7µg 26%
Vitamin B1 0.031mg 0.177mg 12%
Iron 0.8mg 1.61mg 10%
Phosphorus 40mg 108mg 10%
Magnesium 23mg 48mg 6%
Fats 0.17g 3.34g 5%
Vitamin C 4.9mg 0.3mg 5%
Polyunsaturated fat 0.06g 0.774g 5%
Monounsaturated fat 0.032g 2.182g 5%
Calcium 16mg 63mg 5%
Potassium 325mg 152mg 5%
Fiber 2.8g 4g 5%
Protein 1.61g 3.74g 4%
Manganese 0.329mg 0.422mg 4%
Choline 6mg 22.4mg 3%
Zinc 0.35mg 0.64mg 3%
Vitamin E 0.04mg 0.36mg 2%
Vitamin B5 0.155mg 0.254mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Vitamin K 0.2µg 1.4µg 1%
Saturated fat 0.027g 0.214g 1%
Calories 43kcal 60kcal 1%
Vitamin B3 0.334mg 0.565mg 1%
Carbs 9.56g 5.83g 1%
Net carbs 6.76g 1.83g N/A
Sugar 6.76g 0.92g N/A
Copper 0.075mg 0.074mg 0%
Starch 0.64g 0%
Vitamin A 2µg 5µg 0%
Vitamin B6 0.067mg 0.07mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.019mg 0.009mg 0%
Threonine 0.047mg 0.167mg 0%
Isoleucine 0.048mg 0.146mg 0%
Leucine 0.068mg 0.292mg 0%
Lysine 0.058mg 0.264mg 0%
Methionine 0.018mg 0.076mg 0%
Phenylalanine 0.046mg 0.161mg 0%
Valine 0.056mg 0.189mg 0%
Histidine 0.021mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +64%
Contains more ProteinProtein +132.3%
Contains more FatsFats +1864.7%
Contains more OtherOther +212%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +6718.8%
Contains more Poly. FatPolyunsaturated fat +1190%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.