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Carrot vs Beetroot - In-Depth Nutrition Comparison

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The main differences between Carrot and Beetroot

  • Carrot has more Vitamin A RAE, Vitamin K, and Vitamin B6, however Beetroot has more Folate, Manganese, and Iron.
  • Daily need coverage for Vitamin A RAE from Carrot is 93% higher.
  • Beetroot has 66 times less Vitamin K than Carrot. Carrot has 13.2µg of Vitamin K, while Beetroot has 0.2µg.
  • Carrot is lower in Sugar.

Food types used in this article are Carrots, raw and Beets, raw.

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +106.3%
Contains less Sodium -11.5%
Contains more Iron +166.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +14.3%
Contains more Zinc +45.8%
Contains more Copper +66.7%
Equal in Potassium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +106.3%
Contains less Sodium -11.5%
Contains more Iron +166.7%
Contains more Magnesium +91.7%
Contains more Phosphorus +14.3%
Contains more Zinc +45.8%
Contains more Copper +66.7%
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
Carrot
9
:
Contains more Vitamin A +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin C +20.4%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +194.3%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +106%
Contains more Vitamin K +6500%
Contains more Folate +473.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +50524.2%
Contains more Vitamin E +1550%
Contains more Vitamin C +20.4%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +194.3%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +106%
Contains more Vitamin K +6500%
Contains more Folate +473.7%

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.
Carrot 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carrot Beetroot Opinion
Net carbs 6.78g 6.76g Carrot
Protein 0.93g 1.61g Beetroot
Fats 0.24g 0.17g Carrot
Carbs 9.58g 9.56g Carrot
Calories 41kcal 43kcal Beetroot
Starch 1.43g g Carrot
Fructose 0.55g g Carrot
Sugar 4.74g 6.76g Carrot
Fiber 2.8g 2.8g
Calcium 33mg 16mg Carrot
Iron 0.3mg 0.8mg Beetroot
Magnesium 12mg 23mg Beetroot
Phosphorus 35mg 40mg Beetroot
Potassium 320mg 325mg Beetroot
Sodium 69mg 78mg Carrot
Zinc 0.24mg 0.35mg Beetroot
Copper 0.045mg 0.075mg Beetroot
Vitamin A 16706IU 33IU Carrot
Vitamin E 0.66mg 0.04mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 4.9mg Carrot
Vitamin B1 0.066mg 0.031mg Carrot
Vitamin B2 0.058mg 0.04mg Carrot
Vitamin B3 0.983mg 0.334mg Carrot
Vitamin B5 0.273mg 0.155mg Carrot
Vitamin B6 0.138mg 0.067mg Carrot
Folate 19µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 0.2µg Carrot
Tryptophan 0.012mg 0.019mg Beetroot
Threonine 0.191mg 0.047mg Carrot
Isoleucine 0.077mg 0.048mg Carrot
Leucine 0.102mg 0.068mg Carrot
Lysine 0.101mg 0.058mg Carrot
Methionine 0.02mg 0.018mg Carrot
Phenylalanine 0.061mg 0.046mg Carrot
Valine 0.069mg 0.056mg Carrot
Histidine 0.04mg 0.021mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.027g Beetroot
Monounsaturated Fat 0.014g 0.032g Beetroot
Polyunsaturated fat 0.117g 0.06g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98
Carrot
12
Beetroot
Mineral Summary Score
13
Carrot
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
6%
Carrot
10%
Beetroot
Carbohydrates
10%
Carrot
10%
Beetroot
Fats
1%
Carrot
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 25)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.1)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.