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  6. Beetroot vs. Sweet potato

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 283% more.
  • Beetroot has 10 times more folate than sweet potato. While beetroot has 109µg of folate, sweet potato has only 11µg.
  • The amount of sugar in sweet potato is lower.

We used Beets, raw and Sweet potato, raw, unprepared types 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +31.1%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +27.5%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +87.5%
Contains more CopperCopper +101.3%
Contains more PhosphorusPhosphorus +17.5%
Contains less SodiumSodium -29.5%
~equal in Magnesium ~25mg
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +104.2%
Contains more FolateFolate +890.9%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more Vitamin B6Vitamin B6 +211.9%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +105%
~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 709µg 79%
Folate 109µg 11µg 25%
Vitamin B5 0.155mg 0.8mg 13%
Vitamin B6 0.067mg 0.209mg 11%
Copper 0.075mg 0.151mg 8%
Starch 12.65g 5%
Vitamin B1 0.031mg 0.078mg 4%
Carbs 9.56g 20.12g 4%
Vitamin C 4.9mg 2.4mg 3%
Manganese 0.329mg 0.258mg 3%
Vitamin B2 0.04mg 0.061mg 2%
Calories 43kcal 86kcal 2%
Iron 0.8mg 0.61mg 2%
Fiber 2.8g 3g 1%
Calcium 16mg 30mg 1%
Choline 6mg 12.3mg 1%
Vitamin K 0.2µg 1.8µg 1%
Vitamin B3 0.334mg 0.557mg 1%
Fructose 0.7g 1%
Phosphorus 40mg 47mg 1%
Vitamin E 0.04mg 0.26mg 1%
Sodium 78mg 55mg 1%
Protein 1.61g 1.57g 0%
Fats 0.17g 0.05g 0%
Net carbs 6.76g 17.12g N/A
Magnesium 23mg 25mg 0%
Potassium 325mg 337mg 0%
Sugar 6.76g 4.18g N/A
Zinc 0.35mg 0.3mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.027g 0.018g 0%
Monounsaturated fat 0.032g 0.001g 0%
Polyunsaturated fat 0.06g 0.014g 0%
Tryptophan 0.019mg 0.031mg 0%
Threonine 0.047mg 0.083mg 0%
Isoleucine 0.048mg 0.055mg 0%
Leucine 0.068mg 0.092mg 0%
Lysine 0.058mg 0.066mg 0%
Methionine 0.018mg 0.029mg 0%
Phenylalanine 0.046mg 0.089mg 0%
Valine 0.056mg 0.086mg 0%
Histidine 0.021mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +240%
Contains more WaterWater +13.3%
Contains more CarbsCarbs +110.5%
~equal in Protein ~1.57g
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +328.6%
Contains less Sat. FatSaturated fat -33.3%

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/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.