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Beetroot vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between beetroot and orange juice?

  • Beetroot is richer in folate, manganese, fiber, and iron, yet orange juice is richer in vitamin C.
  • Orange juice's daily need coverage for vitamin C is 50% higher.
  • Beetroot has 24 times more manganese than orange juice. Beetroot has 0.329mg of manganese, while orange juice has 0.014mg.
  • Orange juice has a lower glycemic index than beetroot.

We used Beets, raw and Orange juice, raw types in this comparison.

Infographic

Beetroot vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +300%
Contains more CopperCopper +70.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +135.3%
Contains more ManganeseManganese +2250%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -98.7%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +263.3%
Contains more Vitamin CVitamin C +920.4%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +22.6%
~equal in Vitamin E ~0.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +130%
Contains more OtherOther +170%
Contains more FatsFats +17.6%
~equal in Carbs ~10.4g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Orange juice DV% diff.
Vitamin C 4.9mg 50mg 50%
Folate 109µg 30µg 20%
Manganese 0.329mg 0.014mg 14%
Fiber 2.8g 0.2g 10%
Iron 0.8mg 0.2mg 8%
Vitamin B1 0.031mg 0.09mg 5%
Potassium 325mg 200mg 4%
Magnesium 23mg 11mg 3%
Copper 0.075mg 0.044mg 3%
Zinc 0.35mg 0.05mg 3%
Phosphorus 40mg 17mg 3%
Sodium 78mg 1mg 3%
Vitamin B6 0.067mg 0.04mg 2%
Protein 1.61g 0.7g 2%
Vitamin B5 0.155mg 0.19mg 1%
Calcium 16mg 11mg 1%
Selenium 0.7µg 0.1µg 1%
Vitamin B2 0.04mg 0.03mg 1%
Vitamin A 2µg 10µg 1%
Calories 43kcal 45kcal 0%
Fats 0.17g 0.2g 0%
Carbs 9.56g 10.4g 0%
Net carbs 6.76g 10.2g N/A
Sugar 6.76g 8.4g N/A
Vitamin E 0.04mg 0.04mg 0%
Vitamin B3 0.334mg 0.4mg 0%
Vitamin K 0.2µg 0.1µg 0%
Choline 6mg 6.2mg 0%
Saturated fat 0.027g 0.024g 0%
Monounsaturated fat 0.032g 0.036g 0%
Polyunsaturated fat 0.06g 0.04g 0%
Tryptophan 0.019mg 0.002mg 0%
Threonine 0.047mg 0.008mg 0%
Isoleucine 0.048mg 0.008mg 0%
Leucine 0.068mg 0.013mg 0%
Lysine 0.058mg 0.009mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.046mg 0.009mg 0%
Valine 0.056mg 0.011mg 0%
Histidine 0.021mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
19%
Beetroot
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 14)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 1.64g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.