Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cauliflower
  5. Compare
  6. Cauliflower vs. Beetroot

Cauliflower vs. Beetroot — In-Depth Nutrition Comparison

Compare

A recap on the differences between cauliflower and beetroot

  • Cauliflower has more vitamin C, vitamin K, vitamin B5, vitamin B6, and choline; however, beetroot is higher in folate and manganese.
  • Cauliflower covers your daily vitamin C needs 48% more than beetroot.
  • Beetroot contains 78 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while beetroot contains 0.2µg.
  • Cauliflower has less sugar.

Food varieties used in this article are Cauliflower, raw and Beets, raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +37.5%
Contains less SodiumSodium -61.5%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +90.5%
Contains more CopperCopper +92.3%
Contains more ZincZinc +29.6%
Contains more ManganeseManganese +112.3%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~325mg
~equal in Phosphorus ~40mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +883.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +330.3%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more Vitamin KVitamin K +7650%
Contains more CholineCholine +638.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +91.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Beetroot DV% diff.
Vitamin C 48.2mg 4.9mg 48%
Folate 57µg 109µg 13%
Vitamin K 15.5µg 0.2µg 13%
Vitamin B5 0.667mg 0.155mg 10%
Vitamin B6 0.184mg 0.067mg 9%
Manganese 0.155mg 0.329mg 8%
Choline 44.3mg 6mg 7%
Iron 0.42mg 0.8mg 5%
Copper 0.039mg 0.075mg 4%
Fiber 2g 2.8g 3%
Sodium 30mg 78mg 2%
Vitamin B2 0.06mg 0.04mg 2%
Magnesium 15mg 23mg 2%
Carbs 4.97g 9.56g 2%
Vitamin B1 0.05mg 0.031mg 2%
Vitamin B3 0.507mg 0.334mg 1%
Fructose 0.97g 1%
Protein 1.92g 1.61g 1%
Calories 25kcal 43kcal 1%
Phosphorus 44mg 40mg 1%
Zinc 0.27mg 0.35mg 1%
Potassium 299mg 325mg 1%
Calcium 22mg 16mg 1%
Fats 0.28g 0.17g 0%
Net carbs 2.97g 6.76g N/A
Sugar 1.91g 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.08mg 0.04mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.027g 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.031g 0.06g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.076mg 0.047mg 0%
Isoleucine 0.071mg 0.048mg 0%
Leucine 0.106mg 0.068mg 0%
Lysine 0.217mg 0.058mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.065mg 0.046mg 0%
Valine 0.125mg 0.056mg 0%
Histidine 0.056mg 0.021mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +19.3%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +92.4%
Contains more OtherOther +42.1%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -79.2%
Contains more Poly. FatPolyunsaturated fat +93.5%
~equal in Monounsaturated fat ~0.032g

People also compare

Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage
Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.