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Cauliflower vs Beetroot - In-Depth Nutrition Comparison

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A recap on 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
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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 +37.5%
Contains less Sodium -61.5%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Zinc +29.6%
Contains more Copper +92.3%
Equal in Phosphorus - 40
Equal in Potassium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Zinc +29.6%
Contains more Copper +92.3%
Equal in Phosphorus - 40
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 E +100%
Contains more Vitamin C +883.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%
Contains more Vitamin A +∞%
Contains more Folate +91.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 E +100%
Contains more Vitamin C +883.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +51.8%
Contains more Vitamin B5 +330.3%
Contains more Vitamin B6 +174.6%
Contains more Vitamin K +7650%
Contains more Vitamin A +∞%
Contains more Folate +91.2%

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.
Cauliflower Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Beetroot Opinion
Net carbs 2.97g 6.76g Beetroot
Protein 1.92g 1.61g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 9.56g Beetroot
Calories 25kcal 43kcal Beetroot
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 6.76g Cauliflower
Fiber 2g 2.8g Beetroot
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.8mg Beetroot
Magnesium 15mg 23mg Beetroot
Phosphorus 44mg 40mg Cauliflower
Potassium 299mg 325mg Beetroot
Sodium 30mg 78mg Cauliflower
Zinc 0.27mg 0.35mg Beetroot
Copper 0.039mg 0.075mg Beetroot
Vitamin A 0IU 33IU Beetroot
Vitamin E 0.08mg 0.04mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 4.9mg Cauliflower
Vitamin B1 0.05mg 0.031mg Cauliflower
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 0.334mg Cauliflower
Vitamin B5 0.667mg 0.155mg Cauliflower
Vitamin B6 0.184mg 0.067mg Cauliflower
Folate 57µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 0.2µg Cauliflower
Tryptophan 0.02mg 0.019mg Cauliflower
Threonine 0.076mg 0.047mg Cauliflower
Isoleucine 0.071mg 0.048mg Cauliflower
Leucine 0.106mg 0.068mg Cauliflower
Lysine 0.217mg 0.058mg Cauliflower
Methionine 0.02mg 0.018mg Cauliflower
Phenylalanine 0.065mg 0.046mg Cauliflower
Valine 0.125mg 0.056mg Cauliflower
Histidine 0.056mg 0.021mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.027g Beetroot
Monounsaturated Fat 0.034g 0.032g Cauliflower
Polyunsaturated fat 0.031g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30
Cauliflower
12
Beetroot
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
10%
Beetroot
Carbohydrates
5%
Cauliflower
10%
Beetroot
Fats
1%
Cauliflower
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 48mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
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. 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.