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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +193.8%
Contains more Phosphorus +65%
Contains less Sodium -57.7%
Contains more Zinc +17.1%
Contains more Copper +53.1%
Equal in Iron - 0.8
Equal in Magnesium - 23
Equal in Potassium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +193.8%
Contains more Phosphorus +65%
Contains less Sodium -57.7%
Contains more Zinc +17.1%
Contains more Copper +53.1%
Equal in Iron - 0.8
Equal in Magnesium - 23
Equal in Potassium - 325

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
:
Contains more Vitamin A +1787.9%
Contains more Vitamin E +1850%
Contains more Vitamin C +1720.4%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +269.7%
Contains more Vitamin B6 +161.2%
Contains more Vitamin K +50700%
Contains more Folate +73%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin A +1787.9%
Contains more Vitamin E +1850%
Contains more Vitamin C +1720.4%
Contains more Vitamin B1 +129%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +269.7%
Contains more Vitamin B6 +161.2%
Contains more Vitamin K +50700%
Contains more Folate +73%

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.
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
Net carbs 4.04g 6.76g Beetroot
Protein 2.82g 1.61g Broccoli
Fats 0.37g 0.17g Broccoli
Carbs 6.64g 9.56g Beetroot
Calories 34kcal 43kcal Beetroot
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 6.76g Broccoli
Fiber 2.6g 2.8g Beetroot
Calcium 47mg 16mg Broccoli
Iron 0.73mg 0.8mg Beetroot
Magnesium 21mg 23mg Beetroot
Phosphorus 66mg 40mg Broccoli
Potassium 316mg 325mg Beetroot
Sodium 33mg 78mg Broccoli
Zinc 0.41mg 0.35mg Broccoli
Copper 0.049mg 0.075mg Beetroot
Vitamin A 623IU 33IU Broccoli
Vitamin E 0.78mg 0.04mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 4.9mg 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
Folate 63µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 0.2µg Broccoli
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.038g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
65
Broccoli
12
Beetroot
Mineral Summary Score
18
Broccoli
18
Beetroot

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
17%
Broccoli
10%
Beetroot
Carbohydrates
7%
Broccoli
10%
Beetroot
Fats
2%
Broccoli
1%
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

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. 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.