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  6. Beetroot vs. Potato

Beetroot vs. Potato — In-Depth Nutrition Comparison

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Important differences between beetroot and potatoes

  • Beetroot has more folate and manganese; however, potatoes are richer in vitamin B6 and vitamin C.
  • Beetroot's daily need coverage for folate is 24% more.
  • Beetroot contains 8 times more sugar than potatoes. Beetroot contains 6.76g of sugar, while potatoes contain 0.82g.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of beetroot is 64.

The food varieties used in the comparison are Beets, raw and Potatoes, flesh, and skin, raw.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +75%
Contains more PotassiumPotassium +30.8%
Contains more CopperCopper +46.7%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -92.3%
~equal in Magnesium ~23mg
~equal in Iron ~0.81mg

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
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +25%
Contains more FolateFolate +626.7%
Contains more Vitamin CVitamin C +302%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B3Vitamin B3 +217.7%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin B6Vitamin B6 +344.8%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +101.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Potato DV% diff.
Folate 109µg 15µg 24%
Vitamin B6 0.067mg 0.298mg 18%
Vitamin C 4.9mg 19.7mg 16%
Starch 15.29g 6%
Manganese 0.329mg 0.2mg 6%
Vitamin B3 0.334mg 1.061mg 5%
Vitamin B1 0.031mg 0.081mg 4%
Copper 0.075mg 0.11mg 4%
Carbs 9.56g 17.49g 3%
Vitamin B5 0.155mg 0.295mg 3%
Potassium 325mg 425mg 3%
Fiber 2.8g 2.1g 3%
Sodium 78mg 6mg 3%
Vitamin K 0.2µg 2µg 2%
Calories 43kcal 77kcal 2%
Phosphorus 40mg 57mg 2%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.04mg 0.032mg 1%
Protein 1.61g 2.05g 1%
Choline 6mg 12.1mg 1%
Fats 0.17g 0.09g 0%
Net carbs 6.76g 15.39g N/A
Magnesium 23mg 23mg 0%
Calcium 16mg 12mg 0%
Iron 0.8mg 0.81mg 0%
Sugar 6.76g 0.82g N/A
Zinc 0.35mg 0.3mg 0%
Vitamin E 0.04mg 0.01mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.032g 0.002g 0%
Polyunsaturated fat 0.06g 0.042g 0%
Tryptophan 0.019mg 0.021mg 0%
Threonine 0.047mg 0.067mg 0%
Isoleucine 0.048mg 0.066mg 0%
Leucine 0.068mg 0.098mg 0%
Lysine 0.058mg 0.107mg 0%
Methionine 0.018mg 0.032mg 0%
Phenylalanine 0.046mg 0.081mg 0%
Valine 0.056mg 0.103mg 0%
Histidine 0.021mg 0.035mg 0%
Fructose 0.26g 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
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +88.9%
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +82.9%
~equal in Water ~79.25g
~equal in Other ~1.12g

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
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +42.9%
~equal in Saturated fat ~0.025g

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/170026/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.