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  6. Beetroot vs. Yogurt

Beetroot vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between Beetroot and Yogurt?

  • Beetroot is richer in Folate, Manganese, Fiber, Iron, and Copper, yet Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium.
  • Yogurt's daily need coverage for Vitamin B12 is 31% higher.

We used Beets, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Beetroot vs Yogurt 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
5
:
5
Yogurt
Yogurt
Contains more Iron +1042.9%
Contains more Magnesium +109.1%
Contains more Potassium +130.5%
Contains more Copper +341.2%
Contains more Manganese +3555.6%
Contains more Calcium +587.5%
Contains more Phosphorus +237.5%
Contains less Sodium -53.8%
Contains more Zinc +48.6%
Contains more Selenium +1285.7%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1042.9%
Contains more Magnesium +109.1%
Contains more Potassium +130.5%
Contains more Copper +341.2%
Contains more Manganese +3555.6%
Contains more Calcium +587.5%
Contains more Phosphorus +237.5%
Contains less Sodium -53.8%
Contains more Zinc +48.6%
Contains more Selenium +1285.7%

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
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +725%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +60.6%
Contains more Folate +1457.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +595%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.063
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +725%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +60.6%
Contains more Folate +1457.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +595%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
3
:
2
Yogurt
Yogurt
Contains more Carbs +165.6%
Contains more Other +50%
Contains more Protein +532.9%
Contains more Fats +129.4%
Equal in Water - 85.1
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +165.6%
Contains more Other +50%
Contains more Protein +532.9%
Contains more Fats +129.4%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +400%
Contains more Monounsaturated Fat +65.6%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -76.9%
Contains more Polyunsaturated fat +400%
Contains more Monounsaturated Fat +65.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Yogurt Opinion
Net carbs 6.76g 3.6g Beetroot
Protein 1.61g 10.19g Yogurt
Fats 0.17g 0.39g Yogurt
Carbs 9.56g 3.6g Beetroot
Calories 43kcal 59kcal Yogurt
Sugar 6.76g 3.24g Yogurt
Fiber 2.8g 0g Beetroot
Calcium 16mg 110mg Yogurt
Iron 0.8mg 0.07mg Beetroot
Magnesium 23mg 11mg Beetroot
Phosphorus 40mg 135mg Yogurt
Potassium 325mg 141mg Beetroot
Sodium 78mg 36mg Yogurt
Zinc 0.35mg 0.52mg Yogurt
Copper 0.075mg 0.017mg Beetroot
Manganese 0.329mg 0.009mg Beetroot
Selenium 0.7µg 9.7µg Yogurt
Vitamin A 33IU 4IU Beetroot
Vitamin A RAE 2µg 1µg Beetroot
Vitamin E 0.04mg 0.01mg Beetroot
Vitamin C 4.9mg 0mg Beetroot
Vitamin B1 0.031mg 0.023mg Beetroot
Vitamin B2 0.04mg 0.278mg Yogurt
Vitamin B3 0.334mg 0.208mg Beetroot
Vitamin B5 0.155mg 0.331mg Yogurt
Vitamin B6 0.067mg 0.063mg Beetroot
Folate 109µg 7µg Beetroot
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 0.2µg 0µg Beetroot
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Cholesterol 0mg 5mg Beetroot
Trans Fat 0g 0.006g Beetroot
Saturated Fat 0.027g 0.117g Beetroot
Monounsaturated Fat 0.032g 0.053g Yogurt
Polyunsaturated fat 0.06g 0.012g Beetroot
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

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

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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
17%
Yogurt
Minerals Daily Need Coverage Score
19%
Beetroot
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 3.52g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 45)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2.1)
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.