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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
:
1
Tomato
Contains more Iron +196.3%
Contains more Calcium +60%
Contains more Potassium +37.1%
Contains more Magnesium +109.1%
Contains more Copper +27.1%
Contains more Zinc +105.9%
Contains more Phosphorus +66.7%
Contains less Sodium -93.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +196.3%
Contains more Calcium +60%
Contains more Potassium +37.1%
Contains more Magnesium +109.1%
Contains more Copper +27.1%
Contains more Zinc +105.9%
Contains more Phosphorus +66.7%
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 C +179.6%
Contains more Vitamin A +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +74.2%
Contains more Folate +626.7%
Contains more Vitamin C +179.6%
Contains more Vitamin A +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Tomato
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 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 - 26)
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)

All nutrients comparison - raw data values

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

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.