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Beetroot vs. Soy milk — In-Depth Nutrition Comparison

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Significant differences between beetroot and soy milk

  • Beetroot is richer in folate, fiber, potassium, and vitamin C, while soy milk is higher in selenium, copper, and polyunsaturated fat.
  • Beetroot covers your daily folate needs 23% more than soy milk.
  • Soy milk is lower in sugar.
  • Beetroot has a higher glycemic index (64) than soy milk (37).

Specific food types used in this comparison are Beets, raw and Soymilk, original and vanilla, unfortified.

Infographic

Beetroot vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +175.4%
Contains more IronIron +25%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +47.5%
Contains more CalciumCalcium +56.3%
Contains more CopperCopper +70.7%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -34.6%
Contains more SeleniumSelenium +585.7%
~equal in Magnesium ~25mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +505.6%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +293.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more CarbsCarbs +52.2%
Contains more OtherOther +66.2%
Contains more ProteinProtein +103.1%
Contains more FatsFats +929.4%
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +1153.1%
Contains more Poly. FatPolyunsaturated fat +1501.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Soy milk DV% diff.
Folate 109µg 18µg 23%
Fiber 2.8g 0.6g 9%
Selenium 0.7µg 4.8µg 7%
Polyunsaturated fat 0.06g 0.961g 6%
Copper 0.075mg 0.128mg 6%
Potassium 325mg 118mg 6%
Vitamin C 4.9mg 0mg 5%
Manganese 0.329mg 0.223mg 5%
Vitamin B5 0.155mg 0.373mg 4%
Protein 1.61g 3.27g 3%
Choline 6mg 23.6mg 3%
Vitamin B2 0.04mg 0.069mg 2%
Iron 0.8mg 0.64mg 2%
Zinc 0.35mg 0.12mg 2%
Phosphorus 40mg 52mg 2%
Vitamin K 0.2µg 3µg 2%
Fats 0.17g 1.75g 2%
Vitamin B1 0.031mg 0.06mg 2%
Vitamin B6 0.067mg 0.077mg 1%
Saturated fat 0.027g 0.205g 1%
Monounsaturated fat 0.032g 0.401g 1%
Calories 43kcal 54kcal 1%
Vitamin B3 0.334mg 0.513mg 1%
Sodium 78mg 51mg 1%
Calcium 16mg 25mg 1%
Carbs 9.56g 6.28g 1%
Net carbs 6.76g 5.68g N/A
Magnesium 23mg 25mg 0%
Sugar 6.76g 3.99g N/A
Vitamin E 0.04mg 0.11mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.019mg 0.038mg 0%
Threonine 0.047mg 0.108mg 0%
Isoleucine 0.048mg 0.114mg 0%
Leucine 0.068mg 0.186mg 0%
Lysine 0.058mg 0.131mg 0%
Methionine 0.018mg 0.027mg 0%
Phenylalanine 0.046mg 0.113mg 0%
Valine 0.056mg 0.117mg 0%
Histidine 0.021mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Soy milk
Minerals Daily Need Coverage Score
19%
Beetroot
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.178g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.