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  6. Beetroot vs. Potato

Beetroot vs. Potato — In-Depth Nutrition Comparison

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The main differences between beetroot and potatoes

  • Beetroot has more folate; however, potatoes have more vitamin B6, vitamin B3, potassium, and vitamin C.
  • Daily need coverage for folate for beetroot is 20% higher.
  • Potatoes have 6 times less sugar than beetroot. Beetroot has 6.76g of sugar, while potatoes have 1.18g.
  • Potatoes have a higher glycemic index than beetroot.

Food types used in this article are Beets, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Beetroot vs Potato 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%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more ManganeseManganese +50.2%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +35%
Contains more CopperCopper +57.3%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -87.2%
~equal in Calcium ~15mg
~equal in Zinc ~0.36mg

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%
Potato
Potato
8
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +289.3%
Contains more Vitamin CVitamin C +95.9%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +364.2%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +146.7%
~equal in Vitamin E ~0.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Potato DV% diff.
Folate 109µg 28µg 20%
Vitamin B6 0.067mg 0.311mg 19%
Starch 17.27g 7%
Vitamin B3 0.334mg 1.41mg 7%
Potassium 325mg 535mg 6%
Vitamin C 4.9mg 9.6mg 5%
Manganese 0.329mg 0.219mg 5%
Copper 0.075mg 0.118mg 5%
Carbs 9.56g 21.15g 4%
Vitamin B5 0.155mg 0.376mg 4%
Iron 0.8mg 1.08mg 4%
Phosphorus 40mg 70mg 4%
Calories 43kcal 93kcal 3%
Sodium 78mg 10mg 3%
Vitamin B1 0.031mg 0.064mg 3%
Choline 6mg 14.8mg 2%
Vitamin K 0.2µg 2µg 2%
Fiber 2.8g 2.2g 2%
Protein 1.61g 2.5g 2%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.04mg 0.048mg 1%
Magnesium 23mg 28mg 1%
Fats 0.17g 0.13g 0%
Net carbs 6.76g 18.95g N/A
Calcium 16mg 15mg 0%
Sugar 6.76g 1.18g N/A
Zinc 0.35mg 0.36mg 0%
Vitamin E 0.04mg 0.04mg 0%
Vitamin A 2µg 1µg 0%
Saturated fat 0.027g 0.034g 0%
Monounsaturated fat 0.032g 0.003g 0%
Polyunsaturated fat 0.06g 0.057g 0%
Tryptophan 0.019mg 0.025mg 0%
Threonine 0.047mg 0.081mg 0%
Isoleucine 0.048mg 0.08mg 0%
Leucine 0.068mg 0.119mg 0%
Lysine 0.058mg 0.13mg 0%
Methionine 0.018mg 0.038mg 0%
Phenylalanine 0.046mg 0.099mg 0%
Valine 0.056mg 0.125mg 0%
Histidine 0.021mg 0.042mg 0%
Fructose 0.34g 0%

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
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +30.8%
Contains more WaterWater +16.9%
Contains more ProteinProtein +55.3%
Contains more CarbsCarbs +121.2%
Contains more OtherOther +23.1%

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
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +966.7%
~equal in Polyunsaturated fat ~0.057g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.