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  6. Feta vs. Beetroot

Feta vs. Beetroot — In-Depth Nutrition Comparison

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How are Feta and Beetroot different?

  • Feta has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, Selenium, and Zinc than Beetroot.
  • Daily need coverage for Saturated Fat from Feta is 75% higher.
  • Beetroot has less Cholesterol.

Cheese, feta and Beets, raw are the varieties used in this article.

Infographic

Feta 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.
Feta
Feta
4
:
6
Beetroot
Beetroot
Contains more Calcium +2981.3%
Contains more Phosphorus +742.5%
Contains more Zinc +722.9%
Contains more Selenium +2042.9%
Contains more Iron +23.1%
Contains more Magnesium +21.1%
Contains more Potassium +424.2%
Contains less Sodium -91.5%
Contains more Copper +134.4%
Contains more Manganese +1075%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +2981.3%
Contains more Phosphorus +742.5%
Contains more Zinc +722.9%
Contains more Selenium +2042.9%
Contains more Iron +23.1%
Contains more Magnesium +21.1%
Contains more Potassium +424.2%
Contains less Sodium -91.5%
Contains more Copper +134.4%
Contains more Manganese +1075%

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.
Feta
Feta
10
:
2
Beetroot
Beetroot
Contains more Vitamin A +1178.8%
Contains more Vitamin E +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +2010%
Contains more Vitamin B3 +196.7%
Contains more Vitamin B5 +523.9%
Contains more Vitamin B6 +532.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%
Contains more Vitamin C +∞%
Contains more Folate +240.6%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Beetroot
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 +1178.8%
Contains more Vitamin E +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +396.8%
Contains more Vitamin B2 +2010%
Contains more Vitamin B3 +196.7%
Contains more Vitamin B5 +523.9%
Contains more Vitamin B6 +532.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +800%
Contains more Vitamin C +∞%
Contains more Folate +240.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Beetroot
Beetroot
Contains more Protein +782.6%
Contains more Fats +12417.6%
Contains more Other +381.5%
Contains more Carbs +133.7%
Contains more Water +58.6%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +782.6%
Contains more Fats +12417.6%
Contains more Other +381.5%
Contains more Carbs +133.7%
Contains more Water +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +14346.9%
Contains more Polyunsaturated fat +885%
Contains less Saturated Fat -99.8%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +14346.9%
Contains more Polyunsaturated fat +885%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Beetroot
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Feta Beetroot Opinion
Net carbs 4.09g 6.76g Beetroot
Protein 14.21g 1.61g Feta
Fats 21.28g 0.17g Feta
Carbs 4.09g 9.56g Beetroot
Calories 264kcal 43kcal Feta
Sugar 4.09g 6.76g Feta
Fiber 0g 2.8g Beetroot
Calcium 493mg 16mg Feta
Iron 0.65mg 0.8mg Beetroot
Magnesium 19mg 23mg Beetroot
Phosphorus 337mg 40mg Feta
Potassium 62mg 325mg Beetroot
Sodium 917mg 78mg Beetroot
Zinc 2.88mg 0.35mg Feta
Copper 0.032mg 0.075mg Beetroot
Manganese 0.028mg 0.329mg Beetroot
Selenium 15µg 0.7µg Feta
Vitamin A 422IU 33IU Feta
Vitamin A RAE 125µg 2µg Feta
Vitamin E 0.18mg 0.04mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin C 0mg 4.9mg Beetroot
Vitamin B1 0.154mg 0.031mg Feta
Vitamin B2 0.844mg 0.04mg Feta
Vitamin B3 0.991mg 0.334mg Feta
Vitamin B5 0.967mg 0.155mg Feta
Vitamin B6 0.424mg 0.067mg Feta
Folate 32µg 109µg Beetroot
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg 0.2µg Feta
Tryptophan 0.2mg 0.019mg Feta
Threonine 0.637mg 0.047mg Feta
Isoleucine 0.803mg 0.048mg Feta
Leucine 1.395mg 0.068mg Feta
Lysine 1.219mg 0.058mg Feta
Methionine 0.368mg 0.018mg Feta
Phenylalanine 0.675mg 0.046mg Feta
Valine 1.065mg 0.056mg Feta
Histidine 0.397mg 0.021mg Feta
Cholesterol 89mg 0mg Beetroot
Saturated Fat 14.946g 0.027g Beetroot
Monounsaturated Fat 4.623g 0.032g Feta
Polyunsaturated fat 0.591g 0.06g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Feta
12%
Beetroot
Minerals Daily Need Coverage Score
63%
Feta
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 2.67g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 839mg)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 14.919g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $2)
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

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.