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Beetroot vs. Potato — In-Depth Nutrition Comparison

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Important differences between Beetroot and Potato

  • Beetroot has more Folate, and Manganese, however, Potato is richer in Vitamin B6, and Vitamin C.
  • Beetroot's daily need coverage for Folate is 24% more.
  • Beetroot contains 8 times more Sugar than Potato. Beetroot contains 6.76g of Sugar, while Potato contains 0.82g.

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.
Contains more Calcium +33.3%
Contains more Zinc +16.7%
Contains more Manganese +64.5%
Contains more Selenium +75%
Contains more Phosphorus +42.5%
Contains more Potassium +30.8%
Contains less Sodium -92.3%
Contains more Copper +46.7%
Equal in Iron - 0.81
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +33.3%
Contains more Zinc +16.7%
Contains more Manganese +64.5%
Contains more Selenium +75%
Contains more Phosphorus +42.5%
Contains more Potassium +30.8%
Contains less Sodium -92.3%
Contains more Copper +46.7%
Equal in Iron - 0.81
Equal in Magnesium - 23

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.
:
7
Potato
Contains more Vitamin A +1550%
Contains more Vitamin E +300%
Contains more Vitamin B2 +25%
Contains more Folate +626.7%
Contains more Vitamin C +302%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +344.8%
Contains more Choline +101.7%
Contains more Vitamin K +900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 7% 5%
Contains more Vitamin A +1550%
Contains more Vitamin E +300%
Contains more Vitamin B2 +25%
Contains more Folate +626.7%
Contains more Vitamin C +302%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +344.8%
Contains more Choline +101.7%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +88.9%
Contains more Water +10.5%
Contains more Protein +27.3%
Contains more Carbs +82.9%
Equal in Water - 79.25
Equal in Other - 1.12
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
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 Fats +88.9%
Contains more Water +10.5%
Contains more Protein +27.3%
Contains more Carbs +82.9%
Equal in Water - 79.25
Equal in Other - 1.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.025
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +42.9%
Equal in Saturated Fat - 0.025

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Potato Opinion
Net carbs 6.76g 15.39g Potato
Protein 1.61g 2.05g Potato
Fats 0.17g 0.09g Beetroot
Carbs 9.56g 17.49g Potato
Calories 43kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 6.76g 0.82g Potato
Fiber 2.8g 2.1g Beetroot
Calcium 16mg 12mg Beetroot
Iron 0.8mg 0.81mg Potato
Magnesium 23mg 23mg
Phosphorus 40mg 57mg Potato
Potassium 325mg 425mg Potato
Sodium 78mg 6mg Potato
Zinc 0.35mg 0.3mg Beetroot
Copper 0.075mg 0.11mg Potato
Manganese 0.329mg 0.2mg Beetroot
Selenium 0.7µg 0.4µg Beetroot
Vitamin A 33IU 2IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.01mg Beetroot
Vitamin C 4.9mg 19.7mg Potato
Vitamin B1 0.031mg 0.081mg Potato
Vitamin B2 0.04mg 0.032mg Beetroot
Vitamin B3 0.334mg 1.061mg Potato
Vitamin B5 0.155mg 0.295mg Potato
Vitamin B6 0.067mg 0.298mg Potato
Folate 109µg 15µg Beetroot
Choline 6mg 12.1mg Potato
Vitamin K 0.2µg 2µg Potato
Tryptophan 0.019mg 0.021mg Potato
Threonine 0.047mg 0.067mg Potato
Isoleucine 0.048mg 0.066mg Potato
Leucine 0.068mg 0.098mg Potato
Lysine 0.058mg 0.107mg Potato
Methionine 0.018mg 0.032mg Potato
Phenylalanine 0.046mg 0.081mg Potato
Valine 0.056mg 0.103mg Potato
Histidine 0.021mg 0.035mg Potato
Saturated Fat 0.027g 0.025g Potato
Monounsaturated Fat 0.032g 0.002g Beetroot
Polyunsaturated fat 0.06g 0.042g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
Minerals Daily Need Coverage Score
19%
Beetroot
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.