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  6. Beetroot vs. Sweet potato

Beetroot vs. Sweet potato — In-Depth Nutrition Comparison

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How are beetroot and sweet potatoes different?

  • Beetroot is richer in folate, while sweet potatoes are higher in vitamin A, vitamin B6, vitamin C, vitamin B5, copper, manganese, vitamin B3, vitamin B1, and vitamin B2.
  • Sweet potatoes cover your daily need for vitamin A, 384% more than beetroot.
  • Beetroot contains 18 times more folate than sweet potatoes. Beetroot contains 109µg of folate, while sweet potatoes contain 6µg.

Beets, raw and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.

Infographic

Beetroot vs Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more IronIron +15.9%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +114.7%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +51.1%
~equal in Zinc ~0.32mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more FolateFolate +1716.7%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +47950%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +345.2%
Contains more Vitamin B5Vitamin B5 +470.3%
Contains more Vitamin B6Vitamin B6 +326.9%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +118.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Sweet potato DV% diff.
Vitamin A 2µg 961µg 107%
Folate 109µg 6µg 26%
Vitamin B6 0.067mg 0.286mg 17%
Vitamin C 4.9mg 19.6mg 16%
Vitamin B5 0.155mg 0.884mg 15%
Copper 0.075mg 0.161mg 10%
Vitamin B3 0.334mg 1.487mg 7%
Manganese 0.329mg 0.497mg 7%
Vitamin B1 0.031mg 0.107mg 6%
Vitamin B2 0.04mg 0.106mg 5%
Carbs 9.56g 20.71g 4%
Potassium 325mg 475mg 4%
Vitamin E 0.04mg 0.71mg 4%
Starch 7.05g 3%
Vitamin K 0.2µg 2.3µg 2%
Calories 43kcal 90kcal 2%
Sodium 78mg 36mg 2%
Calcium 16mg 38mg 2%
Phosphorus 40mg 54mg 2%
Fiber 2.8g 3.3g 2%
Choline 6mg 13.1mg 1%
Magnesium 23mg 27mg 1%
Fructose 0.5g 1%
Iron 0.8mg 0.69mg 1%
Protein 1.61g 2.01g 1%
Selenium 0.7µg 0.2µg 1%
Fats 0.17g 0.15g 0%
Net carbs 6.76g 17.41g N/A
Sugar 6.76g 6.48g N/A
Zinc 0.35mg 0.32mg 0%
Saturated fat 0.027g 0.052g 0%
Monounsaturated fat 0.032g 0.002g 0%
Polyunsaturated fat 0.06g 0.092g 0%
Tryptophan 0.019mg 0.04mg 0%
Threonine 0.047mg 0.107mg 0%
Isoleucine 0.048mg 0.07mg 0%
Leucine 0.068mg 0.118mg 0%
Lysine 0.058mg 0.084mg 0%
Methionine 0.018mg 0.037mg 0%
Phenylalanine 0.046mg 0.114mg 0%
Valine 0.056mg 0.11mg 0%
Histidine 0.021mg 0.039mg 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
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +13.3%
Contains more WaterWater +15.6%
Contains more ProteinProtein +24.8%
Contains more CarbsCarbs +116.6%
Contains more OtherOther +25%

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +53.3%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.