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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 RAE, Vitamin B5, Vitamin B6, and Copper.
  • Sweet potato's daily need coverage for Vitamin A RAE 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 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.
Beetroot
Beetroot
4
:
6
Sweet potato
Sweet potato
Contains more Iron +31.1%
Contains more Zinc +16.7%
Contains more Manganese +27.5%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Contains more Copper +101.3%
Equal in Magnesium - 25
Equal in Potassium - 337
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +31.1%
Contains more Zinc +16.7%
Contains more Manganese +27.5%
Contains more Selenium +16.7%
Contains more Calcium +87.5%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Contains more Copper +101.3%
Equal in Magnesium - 25
Equal in Potassium - 337

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.
Beetroot
Beetroot
2
:
8
Sweet potato
Sweet potato
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
4
:
1
Sweet potato
Sweet potato
Contains more Fats +240%
Contains more Water +13.3%
Contains more Other +10.2%
Contains more Carbs +110.5%
Equal in Protein - 1.57
Equal in Other - 0.98
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +240%
Contains more Water +13.3%
Contains more Other +10.2%
Contains more Carbs +110.5%
Equal in Protein - 1.57
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +3100%
Contains more Polyunsaturated fat +328.6%
Contains less Saturated Fat -33.3%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +3100%
Contains more Polyunsaturated fat +328.6%
Contains less Saturated Fat -33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Sweet potato
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Beetroot Sweet potato Opinion
Net carbs 6.76g 17.12g Sweet potato
Protein 1.61g 1.57g Beetroot
Fats 0.17g 0.05g Beetroot
Carbs 9.56g 20.12g Sweet potato
Calories 43kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 6.76g 4.18g Sweet potato
Fiber 2.8g 3g Sweet potato
Calcium 16mg 30mg Sweet potato
Iron 0.8mg 0.61mg Beetroot
Magnesium 23mg 25mg Sweet potato
Phosphorus 40mg 47mg Sweet potato
Potassium 325mg 337mg Sweet potato
Sodium 78mg 55mg Sweet potato
Zinc 0.35mg 0.3mg Beetroot
Copper 0.075mg 0.151mg Sweet potato
Manganese 0.329mg 0.258mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin A 33IU 14187IU Sweet potato
Vitamin A RAE 2µg 709µg Sweet potato
Vitamin E 0.04mg 0.26mg Sweet potato
Vitamin C 4.9mg 2.4mg Beetroot
Vitamin B1 0.031mg 0.078mg Sweet potato
Vitamin B2 0.04mg 0.061mg Sweet potato
Vitamin B3 0.334mg 0.557mg Sweet potato
Vitamin B5 0.155mg 0.8mg Sweet potato
Vitamin B6 0.067mg 0.209mg Sweet potato
Folate 109µg 11µg Beetroot
Vitamin K 0.2µg 1.8µg Sweet potato
Tryptophan 0.019mg 0.031mg Sweet potato
Threonine 0.047mg 0.083mg Sweet potato
Isoleucine 0.048mg 0.055mg Sweet potato
Leucine 0.068mg 0.092mg Sweet potato
Lysine 0.058mg 0.066mg Sweet potato
Methionine 0.018mg 0.029mg Sweet potato
Phenylalanine 0.046mg 0.089mg Sweet potato
Valine 0.056mg 0.086mg Sweet potato
Histidine 0.021mg 0.031mg Sweet potato
Saturated Fat 0.027g 0.018g Sweet potato
Monounsaturated Fat 0.032g 0.001g Beetroot
Polyunsaturated fat 0.06g 0.014g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
Minerals Daily Need Coverage Score
19%
Beetroot
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (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 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. 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.