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Beetroot vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Beetroot and Olive

  • Beetroot has more Folate, Manganese, Potassium, and Phosphorus, while Olive has more Iron, Copper, Vitamin E, and Calcium.
  • Olive covers your daily need of Iron 31% more than Beetroot.
  • The amount of Sodium in Beetroot is lower.

These are the specific foods used in this comparison Beets, raw and Olives, ripe, canned (small-extra large).

Infographic

Beetroot vs Olive 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%
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +475%
Contains more PotassiumPotassium +3962.5%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +1233.3%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +1545%
Contains more CalciumCalcium +450%
Contains more IronIron +312.5%
Contains more CopperCopper +234.7%
Contains more SeleniumSelenium +28.6%

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% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Olive
4
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +444.4%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +802.7%
Contains more Vitamin B5Vitamin B5 +933.3%
Contains more Vitamin B6Vitamin B6 +644.4%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +1121.2%
Contains more Vitamin EVitamin E +4025%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +71.7%
~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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +91.7%
Contains more CarbsCarbs +52.7%
Contains more FatsFats +6182.4%
Contains more OtherOther +106.5%
~equal in Water ~79.99g

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
Olive
2
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated Fat -98.1%
Contains more Mono. FatMonounsaturated Fat +24550%
Contains more Poly. FatPolyunsaturated fat +1418.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Olive Opinion
Calories 43kcal 115kcal Olive
Protein 1.61g 0.84g Beetroot
Fats 0.17g 10.68g Olive
Vitamin C 4.9mg 0.9mg Beetroot
Net carbs 6.76g 3.06g Beetroot
Carbs 9.56g 6.26g Beetroot
Magnesium 23mg 4mg Beetroot
Calcium 16mg 88mg Olive
Potassium 325mg 8mg Beetroot
Iron 0.8mg 3.3mg Olive
Sugar 6.76g 0g Olive
Fiber 2.8g 3.2g Olive
Copper 0.075mg 0.251mg Olive
Zinc 0.35mg 0.22mg Beetroot
Phosphorus 40mg 3mg Beetroot
Sodium 78mg 735mg Beetroot
Vitamin A 33IU 403IU Olive
Vitamin A 2µg 20µg Olive
Vitamin E 0.04mg 1.65mg Olive
Manganese 0.329mg 0.02mg Beetroot
Selenium 0.7µg 0.9µg Olive
Vitamin B1 0.031mg 0.003mg Beetroot
Vitamin B2 0.04mg 0mg Beetroot
Vitamin B3 0.334mg 0.037mg Beetroot
Vitamin B5 0.155mg 0.015mg Beetroot
Vitamin B6 0.067mg 0.009mg Beetroot
Vitamin K 0.2µg 1.4µg Olive
Folate 109µg 0µg Beetroot
Choline 6mg 10.3mg Olive
Saturated Fat 0.027g 1.415g Beetroot
Monounsaturated Fat 0.032g 7.888g Olive
Polyunsaturated fat 0.06g 0.911g Olive
Tryptophan 0.019mg Beetroot
Threonine 0.047mg 0.026mg Beetroot
Isoleucine 0.048mg 0.031mg Beetroot
Leucine 0.068mg 0.05mg Beetroot
Lysine 0.058mg 0.032mg Beetroot
Methionine 0.018mg 0.012mg Beetroot
Phenylalanine 0.046mg 0.029mg Beetroot
Valine 0.056mg 0.038mg Beetroot
Histidine 0.021mg 0.023mg Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Olive
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
6%
Olive
Minerals Daily Need Coverage Score
19%
Beetroot
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 1.388g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.