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  6. Beetroot vs. Spinach raw

Beetroot vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between beetroot and spinach raw?

  • Spinach raw is richer than beetroot in vitamin K, vitamin A, vitamin C, manganese, iron, folate, magnesium, vitamin E, vitamin B2, and vitamin B6.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • The glycemic index of spinach raw is lower.

We used Beets, raw and Spinach, raw types in this article.

Infographic

Beetroot vs Spinach raw infographic
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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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +238.8%
Contains more CopperCopper +73.3%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +22.5%
Contains more ManganeseManganese +172.6%
Contains more SeleniumSelenium +42.9%
~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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin CVitamin C +473.5%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin EVitamin E +4975%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +372.5%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B6Vitamin B6 +191%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +78%
Contains more CholineCholine +221.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Spinach raw DV% diff.
Vitamin K 0.2µg 482.9µg 402%
Vitamin A 2µg 469µg 52%
Vitamin C 4.9mg 28.1mg 26%
Manganese 0.329mg 0.897mg 25%
Iron 0.8mg 2.71mg 24%
Folate 109µg 194µg 21%
Vitamin E 0.04mg 2.03mg 13%
Magnesium 23mg 79mg 13%
Vitamin B2 0.04mg 0.189mg 11%
Vitamin B6 0.067mg 0.195mg 10%
Calcium 16mg 99mg 8%
Potassium 325mg 558mg 7%
Copper 0.075mg 0.13mg 6%
Vitamin B1 0.031mg 0.078mg 4%
Protein 1.61g 2.86g 3%
Zinc 0.35mg 0.53mg 2%
Vitamin B3 0.334mg 0.724mg 2%
Carbs 9.56g 3.63g 2%
Choline 6mg 19.3mg 2%
Vitamin B5 0.155mg 0.065mg 2%
Fiber 2.8g 2.2g 2%
Polyunsaturated fat 0.06g 0.165g 1%
Calories 43kcal 23kcal 1%
Selenium 0.7µg 1µg 1%
Phosphorus 40mg 49mg 1%
Fats 0.17g 0.39g 0%
Net carbs 6.76g 1.43g N/A
Sugar 6.76g 0.42g N/A
Sodium 78mg 79mg 0%
Saturated fat 0.027g 0.063g 0%
Monounsaturated fat 0.032g 0.01g 0%
Tryptophan 0.019mg 0.039mg 0%
Threonine 0.047mg 0.122mg 0%
Isoleucine 0.048mg 0.147mg 0%
Leucine 0.068mg 0.223mg 0%
Lysine 0.058mg 0.174mg 0%
Methionine 0.018mg 0.053mg 0%
Phenylalanine 0.046mg 0.129mg 0%
Valine 0.056mg 0.161mg 0%
Histidine 0.021mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +163.4%
Contains more ProteinProtein +77.6%
Contains more FatsFats +129.4%
Contains more OtherOther +59.3%
~equal in Water ~91.4g

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +175%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.