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  6. Beetroot vs. Potato salad

Beetroot vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between beetroot and potato salad

  • Beetroot has more folate, manganese, and fiber; however, potato salad has more vitamin B5, selenium, vitamin B6, and vitamin C.
  • Daily need coverage for folate for beetroot is 26% higher.
  • Potato salad has 3 times less manganese than beetroot. Beetroot has 0.329mg of manganese, while potato salad has 0.101mg.
  • Beetroot is lower in sodium.
  • Beetroot has a higher glycemic index than potato salad.

Food types used in this article are Beets, raw and Potato salad, home-prepared.

Infographic

Beetroot vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +28%
Contains more IronIron +23.1%
Contains more ZincZinc +12.9%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +225.7%
Contains more CalciumCalcium +18.8%
Contains more CopperCopper +57.3%
Contains more PhosphorusPhosphorus +30%
Contains more SeleniumSelenium +485.7%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1457.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +166.5%
Contains more Vitamin B5Vitamin B5 +244.5%
Contains more Vitamin B6Vitamin B6 +110.4%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +15.2%
Contains more ProteinProtein +66.5%
Contains more FatsFats +4723.5%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +80.6%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +7650%
Contains more Poly. FatPolyunsaturated fat +6128.3%

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 salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Potato salad DV% diff.
Folate 109µg 7µg 26%
Polyunsaturated fat 0.06g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 78mg 529mg 20%
Fats 0.17g 8.2g 12%
Manganese 0.329mg 0.101mg 10%
Vitamin B5 0.155mg 0.534mg 8%
Selenium 0.7µg 4.1µg 6%
Vitamin C 4.9mg 10mg 6%
Monounsaturated fat 0.032g 2.48g 6%
Saturated fat 0.027g 1.429g 6%
Vitamin B6 0.067mg 0.141mg 6%
Fiber 2.8g 1.3g 6%
Calories 43kcal 143kcal 5%
Copper 0.075mg 0.118mg 5%
Vitamin B1 0.031mg 0.077mg 4%
Vitamin A 2µg 32µg 3%
Vitamin B3 0.334mg 0.89mg 3%
Magnesium 23mg 15mg 2%
Protein 1.61g 2.68g 2%
Vitamin B2 0.04mg 0.06mg 2%
Iron 0.8mg 0.65mg 2%
Potassium 325mg 254mg 2%
Phosphorus 40mg 52mg 2%
Carbs 9.56g 11.17g 1%
Choline 6mg 1%
Net carbs 6.76g 9.87g N/A
Calcium 16mg 19mg 0%
Sugar 6.76g N/A
Zinc 0.35mg 0.31mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.042mg 0%
Threonine 0.047mg 0.116mg 0%
Isoleucine 0.048mg 0.141mg 0%
Leucine 0.068mg 0.202mg 0%
Lysine 0.058mg 0.171mg 0%
Methionine 0.018mg 0.066mg 0%
Phenylalanine 0.046mg 0.135mg 0%
Valine 0.056mg 0.172mg 0%
Histidine 0.021mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
19%
Beetroot
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 6.76g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 19)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 1.402g)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.