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  6. Beetroot vs. Raspberry

Beetroot vs. Raspberry — In-Depth Nutrition Comparison

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Important differences between beetroot and raspberries

  • Beetroot has more folate and potassium; however, raspberries are richer in vitamin C, manganese, fiber, vitamin K, and vitamin E.
  • Raspberries' daily need coverage for vitamin C is 24% more.
  • Beetroot contains 5 times more folate than raspberries. Beetroot contains 109µg of folate, while raspberries contain 21µg.
  • Raspberries contain less sugar.
  • Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of raspberries is 26.

The food varieties used in the comparison are Beets, raw and Raspberries, raw.

Infographic

Beetroot vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +15.9%
Contains more PhosphorusPhosphorus +37.9%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +56.3%
Contains more CopperCopper +20%
Contains more ZincZinc +20%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +103.6%
~equal in Magnesium ~22mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more FolateFolate +419%
Contains more Vitamin CVitamin C +434.7%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +112.3%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +105%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Raspberry DV% diff.
Vitamin C 4.9mg 26.2mg 24%
Folate 109µg 21µg 22%
Fiber 2.8g 6.5g 15%
Manganese 0.329mg 0.67mg 15%
Vitamin E 0.04mg 0.87mg 6%
Vitamin K 0.2µg 7.8µg 6%
Potassium 325mg 151mg 5%
Sodium 78mg 1mg 3%
Vitamin B5 0.155mg 0.329mg 3%
Fructose 2.35g 3%
Copper 0.075mg 0.09mg 2%
Phosphorus 40mg 29mg 2%
Polyunsaturated fat 0.06g 0.375g 2%
Vitamin B3 0.334mg 0.598mg 2%
Iron 0.8mg 0.69mg 1%
Calcium 16mg 25mg 1%
Zinc 0.35mg 0.42mg 1%
Choline 6mg 12.3mg 1%
Carbs 9.56g 11.94g 1%
Fats 0.17g 0.65g 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.61g 1.2g 1%
Vitamin B6 0.067mg 0.055mg 1%
Calories 43kcal 52kcal 0%
Net carbs 6.76g 5.44g N/A
Magnesium 23mg 22mg 0%
Sugar 6.76g 4.42g N/A
Vitamin A 2µg 2µg 0%
Vitamin B1 0.031mg 0.032mg 0%
Vitamin B2 0.04mg 0.038mg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.032g 0.064g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +34.2%
Contains more OtherOther +134.8%
Contains more FatsFats +282.4%
Contains more CarbsCarbs +24.9%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +525%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.