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  6. Beetroot vs. Brown rice

Beetroot vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between beetroot and brown rice?

  • Beetroot is higher in folate, potassium, and vitamin C, yet brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, and phosphorus.
  • Brown rice's daily need coverage for manganese is 28% more.

We used Beets, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Beetroot vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +42.9%
Contains more MagnesiumMagnesium +69.6%
Contains more CopperCopper +41.3%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +196%
Contains more SeleniumSelenium +728.6%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1111.1%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +666.8%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more CholineCholine +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient Beetroot Brown rice DV% diff.
Manganese 0.329mg 0.974mg 28%
Folate 109µg 9µg 25%
Vitamin B3 0.334mg 2.561mg 14%
Vitamin B1 0.031mg 0.178mg 12%
Starch 24.79g 10%
Selenium 0.7µg 5.8µg 9%
Phosphorus 40mg 103mg 9%
Potassium 325mg 86mg 7%
Vitamin C 4.9mg 0mg 5%
Carbs 9.56g 25.58g 5%
Vitamin B5 0.155mg 0.38mg 5%
Fiber 2.8g 1.6g 5%
Vitamin B6 0.067mg 0.123mg 4%
Calories 43kcal 123kcal 4%
Magnesium 23mg 39mg 4%
Zinc 0.35mg 0.71mg 3%
Sodium 78mg 4mg 3%
Iron 0.8mg 0.56mg 3%
Copper 0.075mg 0.106mg 3%
Polyunsaturated fat 0.06g 0.366g 2%
Protein 1.61g 2.74g 2%
Vitamin B2 0.04mg 0.069mg 2%
Fats 0.17g 0.97g 1%
Monounsaturated fat 0.032g 0.369g 1%
Saturated fat 0.027g 0.26g 1%
Choline 6mg 9.2mg 1%
Calcium 16mg 3mg 1%
Vitamin E 0.04mg 0.17mg 1%
Net carbs 6.76g 23.98g N/A
Sugar 6.76g 0.24g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.2µg 0.2µg 0%
Tryptophan 0.019mg 0.033mg 0%
Threonine 0.047mg 0.095mg 0%
Isoleucine 0.048mg 0.109mg 0%
Leucine 0.068mg 0.214mg 0%
Lysine 0.058mg 0.099mg 0%
Methionine 0.018mg 0.058mg 0%
Phenylalanine 0.046mg 0.133mg 0%
Valine 0.056mg 0.151mg 0%
Histidine 0.021mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +24.6%
Contains more OtherOther +145.5%
Contains more ProteinProtein +70.2%
Contains more FatsFats +470.6%
Contains more CarbsCarbs +167.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +1053.1%
Contains more Poly. FatPolyunsaturated fat +510%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.