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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.
  • Beetroot contains 10000000 times more Folate than Olive. While Beetroot contains 109µg of Folate, Olive contains only 0µg.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Beetroot
Beetroot
5
:
3
Olive
Olive
Contains more Magnesium +475%
Contains more Phosphorus +1233.3%
Contains more Potassium +3962.5%
Contains less Sodium -89.4%
Contains more Zinc +59.1%
Contains more Calcium +450%
Contains more Iron +312.5%
Contains more Copper +234.7%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +475%
Contains more Phosphorus +1233.3%
Contains more Potassium +3962.5%
Contains less Sodium -89.4%
Contains more Zinc +59.1%
Contains more Calcium +450%
Contains more Iron +312.5%
Contains more Copper +234.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Beetroot
Beetroot
7
:
3
Olive
Olive
Contains more Vitamin C +444.4%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +644.4%
Contains more Folate +∞%
Contains more Vitamin A +1121.2%
Contains more Vitamin E +4025%
Contains more Vitamin K +600%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +444.4%
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +802.7%
Contains more Vitamin B5 +933.3%
Contains more Vitamin B6 +644.4%
Contains more Folate +∞%
Contains more Vitamin A +1121.2%
Contains more Vitamin E +4025%
Contains more Vitamin K +600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beetroot Olive Opinion
Net carbs 6.76g 3.06g Beetroot
Protein 1.61g 0.84g Beetroot
Fats 0.17g 10.68g Olive
Carbs 9.56g 6.26g Beetroot
Calories 43kcal 115kcal Olive
Starch g g
Fructose g g
Sugar 6.76g 0g Olive
Fiber 2.8g 3.2g Olive
Calcium 16mg 88mg Olive
Iron 0.8mg 3.3mg Olive
Magnesium 23mg 4mg Beetroot
Phosphorus 40mg 3mg Beetroot
Potassium 325mg 8mg Beetroot
Sodium 78mg 735mg Beetroot
Zinc 0.35mg 0.22mg Beetroot
Copper 0.075mg 0.251mg Olive
Vitamin A 33IU 403IU Olive
Vitamin E 0.04mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 0.9mg Beetroot
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
Folate 109µg 0µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 1.4µg Olive
Tryptophan 0.019mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 1.415g Beetroot
Monounsaturated Fat 0.032g 7.888g Olive
Polyunsaturated fat 0.06g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
6
Olive
Mineral Summary Score
18
Beetroot
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
5%
Olive
Carbohydrates
10%
Beetroot
6%
Olive
Fats
1%
Beetroot
49%
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 is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.