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Beetroot vs Tomato - In-Depth Nutrition Comparison

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How are Beetroot and Tomato different?

  • Beetroot is higher in Folate, Manganese, Iron, and Fiber, however Tomato is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Folate from Beetroot is 24% higher.
  • Beetroot contains 3 times more Iron than Tomato. While Beetroot contains 0.8mg of Iron, Tomato contains only 0.27mg.
  • Tomato has less Sugar.

Beets, raw and Tomatoes, red, ripe, raw, year round average are the varieties used in this article.

Infographic

Beetroot vs Tomato 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 Calcium +60%
Contains more Iron +196.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +66.7%
Contains more Potassium +37.1%
Contains more Zinc +105.9%
Contains more Copper +27.1%
Contains less Sodium -93.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +60%
Contains more Iron +196.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +66.7%
Contains more Potassium +37.1%
Contains more Zinc +105.9%
Contains more Copper +27.1%
Contains less Sodium -93.6%

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
:
7
Tomato
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +74.2%
Contains more Folate +626.7%
Contains more Vitamin A +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +74.2%
Contains more Folate +626.7%
Contains more Vitamin A +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Tomato Opinion
Net carbs 6.76g 2.69g Beetroot
Protein 1.61g 0.88g Beetroot
Fats 0.17g 0.2g Tomato
Carbs 9.56g 3.89g Beetroot
Calories 43kcal 18kcal Beetroot
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 6.76g 2.63g Tomato
Fiber 2.8g 1.2g Beetroot
Calcium 16mg 10mg Beetroot
Iron 0.8mg 0.27mg Beetroot
Magnesium 23mg 11mg Beetroot
Phosphorus 40mg 24mg Beetroot
Potassium 325mg 237mg Beetroot
Sodium 78mg 5mg Tomato
Zinc 0.35mg 0.17mg Beetroot
Copper 0.075mg 0.059mg Beetroot
Vitamin A 33IU 833IU Tomato
Vitamin E 0.04mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 13.7mg Tomato
Vitamin B1 0.031mg 0.037mg Tomato
Vitamin B2 0.04mg 0.019mg Beetroot
Vitamin B3 0.334mg 0.594mg Tomato
Vitamin B5 0.155mg 0.089mg Beetroot
Vitamin B6 0.067mg 0.08mg Tomato
Folate 109µg 15µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 7.9µg Tomato
Tryptophan 0.019mg 0.006mg Beetroot
Threonine 0.047mg 0.027mg Beetroot
Isoleucine 0.048mg 0.018mg Beetroot
Leucine 0.068mg 0.025mg Beetroot
Lysine 0.058mg 0.027mg Beetroot
Methionine 0.018mg 0.006mg Beetroot
Phenylalanine 0.046mg 0.027mg Beetroot
Valine 0.056mg 0.018mg Beetroot
Histidine 0.021mg 0.014mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.028g Beetroot
Monounsaturated Fat 0.032g 0.031g Beetroot
Polyunsaturated fat 0.06g 0.083g Tomato

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
16
Tomato
Mineral Summary Score
18
Beetroot
10
Tomato

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 food.
Protein
10%
Beetroot
5%
Tomato
Carbohydrates
10%
Beetroot
4%
Tomato
Fats
1%
Beetroot
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 41)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.