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Beetroot vs Sweet potato - In-Depth Nutrition Comparison

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What are the differences between Beetroot and Sweet potato?

  • Beetroot is higher in Folate, yet Sweet potato is higher in Vitamin A, Vitamin B5, Vitamin B6 and Copper.
  • Sweet potato's daily need coverage for Vitamin A is 79% more.
  • Beetroot has 10 times more Folate than Sweet potato. While Beetroot has 109µg of Folate, Sweet potato has only 11µg.
  • The amount of Sugars in Sweet potato is lower.

We used Beets, raw and Sweet potato, raw, unprepared types in this article.

Infographic

Beetroot vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +31.1%
Contains more Zinc +16.7%
Contains more Calcium +87.5%
Contains more Copper +101.3%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Equal in Potassium - 337
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +31.1%
Contains more Zinc +16.7%
Contains more Calcium +87.5%
Contains more Copper +101.3%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Equal in Potassium - 337
Equal in Magnesium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +104.2%
Contains more Folate +890.9%
Contains more Vitamin A +42890.9%
Contains more Vitamin E +550%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +416.1%
Contains more Vitamin B6 +211.9%
Contains more Vitamin K +800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +104.2%
Contains more Folate +890.9%
Contains more Vitamin A +42890.9%
Contains more Vitamin E +550%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +416.1%
Contains more Vitamin B6 +211.9%
Contains more Vitamin K +800%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Beetroot
85
Sweet potato
Mineral Summary Score
18
Beetroot
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Beetroot
9%
Sweet potato
Carbohydrates
10%
Beetroot
20%
Sweet potato
Fats
1%
Beetroot
0%
Sweet potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Sweet potato
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beetroot Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Sweet potato
Sweet potato contains less Sugars (difference - 2.58g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beetroot Sweet potato Opinion
Calories 43 86 Sweet potato
Protein 1.61 1.57 Beetroot
Fats 0.17 0.05 Beetroot
Vitamin C 4.9 2.4 Beetroot
Carbs 9.56 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.61 Beetroot
Calcium 16 30 Sweet potato
Potassium 325 337 Sweet potato
Magnesium 23 25 Sweet potato
Sugars 6.76 4.18 Sweet potato
Fiber 2.8 3 Sweet potato
Copper 0.075 0.151 Sweet potato
Zinc 0.35 0.3 Beetroot
Starch 12.65 Sweet potato
Phosphorus 40 47 Sweet potato
Sodium 78 55 Sweet potato
Vitamin A 33 14187 Sweet potato
Vitamin E 0.04 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.031 0.078 Sweet potato
Vitamin B2 0.04 0.061 Sweet potato
Vitamin B3 0.334 0.557 Sweet potato
Vitamin B5 0.155 0.8 Sweet potato
Vitamin B6 0.067 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 0.2 1.8 Sweet potato
Folate 109 11 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.018 Sweet potato
Monounsaturated Fat 0.032 0.001 Beetroot
Polyunsaturated fat 0.06 0.014 Beetroot
Tryptophan 0.019 0.031 Sweet potato
Threonine 0.047 0.083 Sweet potato
Isoleucine 0.048 0.055 Sweet potato
Leucine 0.068 0.092 Sweet potato
Lysine 0.058 0.066 Sweet potato
Methionine 0.018 0.029 Sweet potato
Phenylalanine 0.046 0.089 Sweet potato
Valine 0.056 0.086 Sweet potato
Histidine 0.021 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.