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Beetroot vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between beetroot and quinoa?

  • Beetroot is higher in folate and vitamin C, yet quinoa is higher in phosphorus, manganese, copper, magnesium, iron, zinc, vitamin B1, and vitamin B2.
  • Beetroot's daily need coverage for folate is 17% more.
  • The glycemic index of quinoa is lower.

We used Beets, raw and Quinoa, cooked types in this article.

Infographic

Beetroot vs Quinoa infographic
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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%
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +89%
Contains more MagnesiumMagnesium +178.3%
Contains more IronIron +86.3%
Contains more CopperCopper +156%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +91.8%
Contains more SeleniumSelenium +300%
~equal in Calcium ~17mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Quinoa
5
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +159.5%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B6Vitamin B6 +83.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Quinoa DV% diff.
Folate 109µg 42µg 17%
Phosphorus 40mg 152mg 16%
Copper 0.075mg 0.192mg 13%
Manganese 0.329mg 0.631mg 13%
Magnesium 23mg 64mg 10%
Iron 0.8mg 1.49mg 9%
Zinc 0.35mg 1.09mg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.06g 1.078g 7%
Protein 1.61g 4.4g 6%
Vitamin B1 0.031mg 0.107mg 6%
Vitamin C 4.9mg 0mg 5%
Potassium 325mg 172mg 5%
Vitamin B2 0.04mg 0.11mg 5%
Calories 43kcal 120kcal 4%
Carbs 9.56g 21.3g 4%
Vitamin E 0.04mg 0.63mg 4%
Selenium 0.7µg 2.8µg 4%
Vitamin B6 0.067mg 0.123mg 4%
Fats 0.17g 1.92g 3%
Sodium 78mg 7mg 3%
Vitamin B5 0.155mg 3%
Choline 6mg 23mg 3%
Saturated fat 0.027g 0.231g 1%
Monounsaturated fat 0.032g 0.528g 1%
Net carbs 6.76g 18.5g N/A
Calcium 16mg 17mg 0%
Sugar 6.76g 0.87g N/A
Fiber 2.8g 2.8g 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 0.334mg 0.412mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.019mg 0.052mg 0%
Threonine 0.047mg 0.131mg 0%
Isoleucine 0.048mg 0.157mg 0%
Leucine 0.068mg 0.261mg 0%
Lysine 0.058mg 0.239mg 0%
Methionine 0.018mg 0.096mg 0%
Phenylalanine 0.046mg 0.185mg 0%
Valine 0.056mg 0.185mg 0%
Histidine 0.021mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +22.3%
Contains more OtherOther +40.3%
Contains more ProteinProtein +173.3%
Contains more FatsFats +1029.4%
Contains more CarbsCarbs +122.8%

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +1696.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.