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  6. Broccoli vs. Beetroot

Broccoli vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between Broccoli and Beetroot

  • Broccoli is richer in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, and Vitamin B2, while Beetroot is higher in Folate, and Manganese.
  • Broccoli covers your daily Vitamin C needs 94% more than Beetroot.
  • Broccoli has 508 times more Vitamin K than Beetroot. Broccoli has 101.6µg of Vitamin K, while Beetroot has 0.2µg.

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

Infographic

Broccoli vs Beetroot 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 more CalciumCalcium +193.8%
Contains more ZincZinc +17.1%
Contains more PhosphorusPhosphorus +65%
Contains less SodiumSodium -57.7%
Contains more SeleniumSelenium +257.1%
Contains more CopperCopper +53.1%
Contains more ManganeseManganese +56.7%
~equal in Magnesium ~23mg
~equal in Potassium ~325mg
~equal in Iron ~0.8mg

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +1720.4%
Contains more Vitamin AVitamin A +1787.9%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B1Vitamin B1 +129%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more Vitamin B5Vitamin B5 +269.7%
Contains more Vitamin B6Vitamin B6 +161.2%
Contains more Vitamin KVitamin K +50700%
Contains more CholineCholine +211.7%
Contains more FolateFolate +73%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 ProteinProtein +75.2%
Contains more FatsFats +117.6%
Contains more CarbsCarbs +44%
Contains more OtherOther +24.1%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated Fat -30.8%
Contains more Mono. FatMonounsaturated Fat +190.9%
Contains more Poly. FatPolyunsaturated fat +57.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Beetroot
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Beetroot Opinion
Calories 34kcal 43kcal Beetroot
Protein 2.82g 1.61g Broccoli
Fats 0.37g 0.17g Broccoli
Vitamin C 89.2mg 4.9mg Broccoli
Net carbs 4.04g 6.76g Beetroot
Carbs 6.64g 9.56g Beetroot
Magnesium 21mg 23mg Beetroot
Calcium 47mg 16mg Broccoli
Potassium 316mg 325mg Beetroot
Iron 0.73mg 0.8mg Beetroot
Sugar 1.7g 6.76g Broccoli
Fiber 2.6g 2.8g Beetroot
Copper 0.049mg 0.075mg Beetroot
Zinc 0.41mg 0.35mg Broccoli
Phosphorus 66mg 40mg Broccoli
Sodium 33mg 78mg Broccoli
Vitamin A 623IU 33IU Broccoli
Vitamin A 31µg 2µg Broccoli
Vitamin E 0.78mg 0.04mg Broccoli
Manganese 0.21mg 0.329mg Beetroot
Selenium 2.5µg 0.7µg Broccoli
Vitamin B1 0.071mg 0.031mg Broccoli
Vitamin B2 0.117mg 0.04mg Broccoli
Vitamin B3 0.639mg 0.334mg Broccoli
Vitamin B5 0.573mg 0.155mg Broccoli
Vitamin B6 0.175mg 0.067mg Broccoli
Vitamin K 101.6µg 0.2µg Broccoli
Folate 63µg 109µg Beetroot
Choline 18.7mg 6mg Broccoli
Saturated Fat 0.039g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.038g 0.06g Beetroot
Tryptophan 0.033mg 0.019mg Broccoli
Threonine 0.088mg 0.047mg Broccoli
Isoleucine 0.079mg 0.048mg Broccoli
Leucine 0.129mg 0.068mg Broccoli
Lysine 0.135mg 0.058mg Broccoli
Methionine 0.038mg 0.018mg Broccoli
Phenylalanine 0.117mg 0.046mg Broccoli
Valine 0.125mg 0.056mg Broccoli
Histidine 0.059mg 0.021mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61%
Broccoli
12%
Beetroot
Minerals Daily Need Coverage Score
19%
Broccoli
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 5.06g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.