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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 Manganese, Potassium and Phosphorus, while Olive has more Iron, Folate, Copper, Vitamin E and Calcium.
  • Olive covers your daily need of Iron 31% more than Beetroot.
  • Beetroot contains 41 times more Potassium than Olive. While Beetroot contains 325mg of Potassium, Olive contains only 8mg.
  • 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" 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 Potassium +3962.5%
Contains more Magnesium +475%
Contains more Zinc +59.1%
Contains more Phosphorus +1233.3%
Contains less Sodium -89.4%
Contains more Iron +312.5%
Contains more Calcium +450%
Contains more Copper +234.7%
Beetroot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Olive
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3962.5%
Contains more Magnesium +475%
Contains more Zinc +59.1%
Contains more Phosphorus +1233.3%
Contains less Sodium -89.4%
Contains more Iron +312.5%
Contains more Calcium +450%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Olive
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
10%
Beetroot
5%
Olive
Carbohydrates
10%
Beetroot
6%
Olive
Fats
1%
Beetroot
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Olive
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Olive
Olive contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beetroot Olive Opinion
Calories 43 115 Olive
Protein 1.61 0.84 Beetroot
Fats 0.17 10.68 Olive
Vitamin C 4.9 0.9 Beetroot
Carbs 9.56 6.26 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 3.3 Olive
Calcium 16 88 Olive
Potassium 325 8 Beetroot
Magnesium 23 4 Beetroot
Sugars 6.76 0 Olive
Fiber 2.8 3.2 Olive
Copper 0.075 0.251 Olive
Zinc 0.35 0.22 Beetroot
Starch
Phosphorus 40 3 Beetroot
Sodium 78 735 Beetroot
Vitamin A 33 403 Olive
Vitamin E 0.04 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.031 0.003 Beetroot
Vitamin B2 0.04 0 Beetroot
Vitamin B3 0.334 0.037 Beetroot
Vitamin B5 0.155 0.015 Beetroot
Vitamin B6 0.067 0.009 Beetroot
Vitamin B12 0 0
Vitamin K 0.2 1.4 Olive
Folate 109 0 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 1.415 Beetroot
Monounsaturated Fat 0.032 7.888 Olive
Polyunsaturated fat 0.06 0.911 Olive
Tryptophan 0.019 Beetroot
Threonine 0.047 0.026 Beetroot
Isoleucine 0.048 0.031 Beetroot
Leucine 0.068 0.05 Beetroot
Lysine 0.058 0.032 Beetroot
Methionine 0.018 0.012 Beetroot
Phenylalanine 0.046 0.029 Beetroot
Valine 0.056 0.038 Beetroot
Histidine 0.021 0.023 Olive
Fructose

References

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