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Beetroot vs. Shark raw — In-Depth Nutrition Comparison

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A recap on differences between beetroot and shark raw

  • Beetroot has more folate, manganese, and fiber; however, shark raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, and vitamin B5.
  • Shark raw covers your daily selenium needs 65% more than beetroot.
  • The glycemic index of beetroot is higher.

Food varieties used in this article are Beets, raw and Fish, shark, mixed species, raw.

Infographic

Beetroot vs Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +103.1%
Contains more CopperCopper +127.3%
Contains more ManganeseManganese +2093.3%
Contains more MagnesiumMagnesium +113%
Contains more CalciumCalcium +112.5%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +425%
Contains more SeleniumSelenium +5114.3%
~equal in Iron ~0.84mg
~equal in Sodium ~79mg

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +3533.3%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +779.6%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +497%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +983.3%

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%
Contains more OtherOther +16.1%
Contains more ProteinProtein +1203.1%
Contains more FatsFats +2552.9%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +5550%
Contains more Poly. FatPolyunsaturated fat +1891.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Shark raw DV% diff.
Selenium 0.7µg 36.5µg 65%
Vitamin B12 0µg 1.49µg 62%
Protein 1.61g 20.98g 39%
Folate 109µg 3µg 27%
Vitamin B6 0.067mg 0.4mg 26%
Phosphorus 40mg 210mg 24%
Cholesterol 0mg 51mg 17%
Vitamin B3 0.334mg 2.938mg 16%
Manganese 0.329mg 0.015mg 14%
Vitamin B5 0.155mg 0.695mg 11%
Fiber 2.8g 0g 11%
Choline 6mg 65mg 11%
Polyunsaturated fat 0.06g 1.195g 8%
Vitamin A 2µg 70µg 8%
Fats 0.17g 4.51g 7%
Vitamin E 0.04mg 1mg 6%
Magnesium 23mg 49mg 6%
Copper 0.075mg 0.033mg 5%
Vitamin C 4.9mg 0mg 5%
Potassium 325mg 160mg 5%
Saturated fat 0.027g 0.925g 4%
Monounsaturated fat 0.032g 1.808g 4%
Calories 43kcal 130kcal 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Carbs 9.56g 0g 3%
Calcium 16mg 34mg 2%
Vitamin B2 0.04mg 0.062mg 2%
Vitamin B1 0.031mg 0.042mg 1%
Zinc 0.35mg 0.43mg 1%
Net carbs 6.76g 0g N/A
Iron 0.8mg 0.84mg 0%
Sugar 6.76g 0g N/A
Sodium 78mg 79mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.019mg 0.235mg 0%
Threonine 0.047mg 0.92mg 0%
Isoleucine 0.048mg 0.967mg 0%
Leucine 0.068mg 1.705mg 0%
Lysine 0.058mg 1.926mg 0%
Methionine 0.018mg 0.621mg 0%
Phenylalanine 0.046mg 0.819mg 0%
Valine 0.056mg 1.081mg 0%
Histidine 0.021mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
19%
Beetroot
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 6.76g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 64)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Shark raw
Shark raw is relatively richer in minerals
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.898g)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.