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  6. Beetroot vs. Purslane

Beetroot vs. Purslane — In-Depth Nutrition Comparison

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What are the differences between Beetroot and Purslane?

  • Beetroot is higher in Folate, yet Purslane is higher in Vitamin C, Iron, Magnesium, and Vitamin B2.
  • Beetroot's daily need coverage for Folate is 24% more.

We used Beets, raw and Purslane, raw types in this article.

Infographic

Beetroot vs Purslane 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.
Beetroot
Beetroot
2
:
8
Purslane
Purslane
Contains more Zinc +105.9%
Contains more Calcium +306.3%
Contains more Iron +148.8%
Contains more Magnesium +195.7%
Contains more Potassium +52%
Contains less Sodium -42.3%
Contains more Copper +50.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 44
Equal in Manganese - 0.303
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Zinc +105.9%
Contains more Calcium +306.3%
Contains more Iron +148.8%
Contains more Magnesium +195.7%
Contains more Potassium +52%
Contains less Sodium -42.3%
Contains more Copper +50.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 44
Equal in Manganese - 0.303

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.
Beetroot
Beetroot
4
:
6
Purslane
Purslane
Contains more Vitamin B5 +330.6%
Contains more Folate +808.3%
Contains more Vitamin A +3900%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +51.6%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +43.7%
Equal in Vitamin B6 - 0.073
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin B5 +330.6%
Contains more Folate +808.3%
Contains more Vitamin A +3900%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +51.6%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +43.7%
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
1
:
4
Purslane
Purslane
Contains more Carbs +182%
Contains more Protein +26.1%
Contains more Fats +111.8%
Contains more Other +25.9%
Equal in Water - 92.86
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more Carbs +182%
Contains more Protein +26.1%
Contains more Fats +111.8%
Contains more Other +25.9%
Equal in Water - 92.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Purslane Opinion
Net carbs 6.76g 3.39g Beetroot
Protein 1.61g 2.03g Purslane
Fats 0.17g 0.36g Purslane
Carbs 9.56g 3.39g Beetroot
Calories 43kcal 20kcal Beetroot
Sugar 6.76g Purslane
Fiber 2.8g Beetroot
Calcium 16mg 65mg Purslane
Iron 0.8mg 1.99mg Purslane
Magnesium 23mg 68mg Purslane
Phosphorus 40mg 44mg Purslane
Potassium 325mg 494mg Purslane
Sodium 78mg 45mg Purslane
Zinc 0.35mg 0.17mg Beetroot
Copper 0.075mg 0.113mg Purslane
Manganese 0.329mg 0.303mg Beetroot
Selenium 0.7µg 0.9µg Purslane
Vitamin A 33IU 1320IU Purslane
Vitamin A RAE 2µg Beetroot
Vitamin E 0.04mg Beetroot
Vitamin C 4.9mg 21mg Purslane
Vitamin B1 0.031mg 0.047mg Purslane
Vitamin B2 0.04mg 0.112mg Purslane
Vitamin B3 0.334mg 0.48mg Purslane
Vitamin B5 0.155mg 0.036mg Beetroot
Vitamin B6 0.067mg 0.073mg Purslane
Folate 109µg 12µg Beetroot
Vitamin K 0.2µg Beetroot
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g Purslane
Monounsaturated Fat 0.032g Beetroot
Polyunsaturated fat 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Purslane
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Purslane
Minerals Daily Need Coverage Score
19%
Beetroot
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 64)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.5)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.