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Beetroot vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between beetroot and wheat gluten

  • Beetroot has more folate, fiber, potassium, vitamin C, and vitamin B6; however, wheat gluten is richer in selenium, iron, phosphorus, calcium, and copper.
  • Wheat gluten's daily need coverage for selenium is 71% more.

The food varieties used in the comparison are Beets, raw and Vital wheat gluten.

Infographic

Beetroot vs Wheat gluten 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% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +225%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +787.5%
Contains more IronIron +550%
Contains more CopperCopper +142.7%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -62.8%
Contains more SeleniumSelenium +5571.4%
~equal in Magnesium ~25mg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +968%
Contains more ProteinProtein +4568.3%
Contains more FatsFats +988.2%
Contains more CarbsCarbs +44.2%
~equal in Other ~1g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +387.5%
Contains more Poly. FatPolyunsaturated fat +1250%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Wheat gluten
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beetroot Wheat gluten DV% diff.
Protein 1.61g 75.16g 147%
Selenium 0.7µg 39.7µg 71%
Iron 0.8mg 5.2mg 55%
Phosphorus 40mg 260mg 31%
Folate 109µg 0µg 27%
Calories 43kcal 370kcal 16%
Manganese 0.329mg 14%
Calcium 16mg 142mg 13%
Copper 0.075mg 0.182mg 12%
Fiber 2.8g 0.6g 9%
Potassium 325mg 100mg 7%
Vitamin B6 0.067mg 0mg 5%
Zinc 0.35mg 0.85mg 5%
Vitamin C 4.9mg 0mg 5%
Polyunsaturated fat 0.06g 0.81g 5%
Vitamin B5 0.155mg 0mg 3%
Vitamin B2 0.04mg 0mg 3%
Vitamin B1 0.031mg 0mg 3%
Fats 0.17g 1.85g 3%
Sodium 78mg 29mg 2%
Vitamin B3 0.334mg 0mg 2%
Carbs 9.56g 13.79g 1%
Choline 6mg 1%
Saturated fat 0.027g 0.272g 1%
Net carbs 6.76g 13.19g N/A
Magnesium 23mg 25mg 0%
Sugar 6.76g 0g N/A
Vitamin E 0.04mg 0mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.2µg 0µg 0%
Monounsaturated fat 0.032g 0.156g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
0%
Wheat gluten
Minerals Daily Need Coverage Score
19%
Beetroot
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 49mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.245g)
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (64)

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.