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  6. Blueberry vs. Beetroot

Blueberry vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between blueberries and beetroot

  • Blueberries are richer in vitamin K and vitamin C, while beetroot is higher in folate, potassium, and iron.
  • Beetroot covers your daily folate needs 26% more than blueberries.
  • Blueberries have 97 times more vitamin K than beetroot. Blueberries have 19.3µg of vitamin K, while beetroot has 0.2µg.
  • Beetroot is lower in sugar.
  • Beetroot has a higher glycemic index (64) than blueberries (53).

Specific food types used in this comparison are Blueberries, raw and Beets, raw.

Infographic

Blueberry vs Beetroot 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" 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +185.7%
Contains more CopperCopper +31.6%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +600%
~equal in Manganese ~0.329mg

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +98%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin KVitamin K +9550%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +1716.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6mg

All nutrients comparison - raw data values

Nutrient Blueberry Beetroot DV% diff.
Folate 6µg 109µg 26%
Vitamin K 19.3µg 0.2µg 16%
Iron 0.28mg 0.8mg 7%
Potassium 77mg 325mg 7%
Fructose 4.97g 6%
Vitamin C 9.7mg 4.9mg 5%
Magnesium 6mg 23mg 4%
Phosphorus 12mg 40mg 4%
Vitamin E 0.57mg 0.04mg 4%
Sodium 1mg 78mg 3%
Carbs 14.49g 9.56g 2%
Protein 0.74g 1.61g 2%
Fiber 2.4g 2.8g 2%
Copper 0.057mg 0.075mg 2%
Zinc 0.16mg 0.35mg 2%
Polyunsaturated fat 0.146g 0.06g 1%
Vitamin B6 0.052mg 0.067mg 1%
Vitamin B5 0.124mg 0.155mg 1%
Vitamin B3 0.418mg 0.334mg 1%
Calories 57kcal 43kcal 1%
Selenium 0.1µg 0.7µg 1%
Calcium 6mg 16mg 1%
Vitamin B1 0.037mg 0.031mg 1%
Fats 0.33g 0.17g 0%
Net carbs 12.09g 6.76g N/A
Sugar 9.96g 6.76g N/A
Starch 0.03g 0%
Vitamin A 3µg 2µg 0%
Manganese 0.336mg 0.329mg 0%
Vitamin B2 0.041mg 0.04mg 0%
Choline 6mg 6mg 0%
Saturated fat 0.028g 0.027g 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.003mg 0.019mg 0%
Threonine 0.02mg 0.047mg 0%
Isoleucine 0.023mg 0.048mg 0%
Leucine 0.044mg 0.068mg 0%
Lysine 0.013mg 0.058mg 0%
Methionine 0.012mg 0.018mg 0%
Phenylalanine 0.026mg 0.046mg 0%
Valine 0.031mg 0.056mg 0%
Histidine 0.011mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +94.1%
Contains more CarbsCarbs +51.6%
Contains more ProteinProtein +117.6%
Contains more OtherOther +369.6%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +143.3%
~equal in Saturated fat ~0.027g

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.