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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 Copper +92.3%
Contains more Zinc +29.6%
Equal in Potassium - 325
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +37.5%
Contains less Sodium -61.5%
Contains more Iron +90.5%
Contains more Magnesium +53.3%
Contains more Copper +92.3%
Contains more Zinc +29.6%
Equal in Potassium - 325
Equal in Phosphorus - 40

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 C +883.7%
Contains more Vitamin E +100%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +883.7%
Contains more Vitamin E +100%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.