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Beetroot vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between beetroot and pea raw

  • Beetroot has more folate; however, pea raw has more vitamin C, vitamin K, vitamin B1, vitamin A, fiber, copper, vitamin B3, phosphorus, and iron.
  • Daily need coverage for vitamin C for pea raw is 39% higher.
  • Pea raw has 2 times less folate than beetroot. Beetroot has 109µg of folate, while pea raw has 65µg.

Food types used in this article are Beets, raw and Peas, green, raw.

Infographic

Beetroot vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more PotassiumPotassium +33.2%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +56.3%
Contains more IronIron +83.8%
Contains more CopperCopper +134.7%
Contains more ZincZinc +254.3%
Contains more PhosphorusPhosphorus +170%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +157.1%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B5Vitamin B5 +49%
Contains more FolateFolate +67.7%
Contains more Vitamin CVitamin C +716.3%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B1Vitamin B1 +758.1%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +525.7%
Contains more Vitamin B6Vitamin B6 +152.2%
Contains more Vitamin KVitamin K +12300%
Contains more CholineCholine +373.3%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more OtherOther +24.1%
Contains more ProteinProtein +236.6%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +51.2%
~equal in Water ~78.86g

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +211.7%
~equal in Monounsaturated fat ~0.035g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Pea raw DV% diff.
Vitamin C 4.9mg 40mg 39%
Vitamin K 0.2µg 24.8µg 21%
Vitamin B1 0.031mg 0.266mg 20%
Fiber 2.8g 5.7g 12%
Folate 109µg 65µg 11%
Vitamin B3 0.334mg 2.09mg 11%
Copper 0.075mg 0.176mg 11%
Phosphorus 40mg 108mg 10%
Zinc 0.35mg 1.24mg 8%
Iron 0.8mg 1.47mg 8%
Protein 1.61g 5.42g 8%
Vitamin B6 0.067mg 0.169mg 8%
Vitamin B2 0.04mg 0.132mg 7%
Manganese 0.329mg 0.41mg 4%
Choline 6mg 28.4mg 4%
Vitamin A 2µg 38µg 4%
Sodium 78mg 5mg 3%
Selenium 0.7µg 1.8µg 2%
Calories 43kcal 81kcal 2%
Potassium 325mg 244mg 2%
Magnesium 23mg 33mg 2%
Carbs 9.56g 14.45g 2%
Vitamin E 0.04mg 0.13mg 1%
Polyunsaturated fat 0.06g 0.187g 1%
Vitamin B5 0.155mg 0.104mg 1%
Calcium 16mg 25mg 1%
Fats 0.17g 0.4g 0%
Net carbs 6.76g 8.75g N/A
Sugar 6.76g 5.67g N/A
Saturated fat 0.027g 0.071g 0%
Monounsaturated fat 0.032g 0.035g 0%
Tryptophan 0.019mg 0.037mg 0%
Threonine 0.047mg 0.203mg 0%
Isoleucine 0.048mg 0.195mg 0%
Leucine 0.068mg 0.323mg 0%
Lysine 0.058mg 0.317mg 0%
Methionine 0.018mg 0.082mg 0%
Phenylalanine 0.046mg 0.2mg 0%
Valine 0.056mg 0.235mg 0%
Histidine 0.021mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
19%
Beetroot
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.044g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.