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  6. Beetroot vs. Red potato

Beetroot vs. Red potato — In-Depth Nutrition Comparison

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How are beetroot and red potato different?

  • Beetroot is richer in folate and manganese, while red potato is higher in vitamin B6, copper, vitamin C, vitamin B3, and potassium.
  • Beetroot covers your daily need for folate, 21% more than red potato.
  • Beetroot contains 2 times more manganese than red potato. Beetroot contains 0.329mg of manganese, while red potato contains 0.173mg.
  • Red potato has a higher glycemic index (89) than beetroot (64).

Beets, raw and Potatoes, red, flesh, and skin, baked types were used in this article.

Infographic

Beetroot vs Red 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.
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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +77.8%
Contains more IronIron +14.3%
Contains more ManganeseManganese +90.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +67.7%
Contains more CopperCopper +132%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -84.6%

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +303.7%
Contains more Vitamin CVitamin C +157.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +132.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +377.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +216.4%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +215%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Red potato DV% diff.
Folate 109µg 27µg 21%
Vitamin B6 0.067mg 0.212mg 11%
Copper 0.075mg 0.174mg 11%
Vitamin C 4.9mg 12.6mg 9%
Vitamin B3 0.334mg 1.595mg 8%
Manganese 0.329mg 0.173mg 7%
Potassium 325mg 545mg 6%
Starch 15.15g 6%
Phosphorus 40mg 72mg 5%
Vitamin B5 0.155mg 0.341mg 4%
Fiber 2.8g 1.8g 4%
Vitamin B1 0.031mg 0.072mg 3%
Sodium 78mg 12mg 3%
Carbs 9.56g 19.59g 3%
Choline 6mg 18.9mg 2%
Vitamin K 0.2µg 2.8µg 2%
Calories 43kcal 89kcal 2%
Fructose 0.44g 1%
Selenium 0.7µg 1%
Protein 1.61g 2.3g 1%
Vitamin B2 0.04mg 0.05mg 1%
Iron 0.8mg 0.7mg 1%
Calcium 16mg 9mg 1%
Magnesium 23mg 28mg 1%
Fats 0.17g 0.15g 0%
Net carbs 6.76g 17.79g N/A
Sugar 6.76g 1.43g N/A
Zinc 0.35mg 0.4mg 0%
Vitamin A 2µg 1µg 0%
Vitamin E 0.04mg 0.08mg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.032g 0.002g 0%
Polyunsaturated fat 0.06g 0.043g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.047mg 0.075mg 0%
Isoleucine 0.048mg 0.074mg 0%
Leucine 0.068mg 0.109mg 0%
Lysine 0.058mg 0.12mg 0%
Methionine 0.018mg 0.035mg 0%
Phenylalanine 0.046mg 0.091mg 0%
Valine 0.056mg 0.115mg 0%
Histidine 0.021mg 0.039mg 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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more FatsFats +13.3%
Contains more WaterWater +14.2%
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +104.9%
Contains more OtherOther +19.4%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +39.5%
~equal in Saturated fat ~0.026g

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.