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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 for feta is 75% higher.
  • Beetroot has less cholesterol.
  • Feta has a lower glycemic index (27) than beetroot (64).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +2981.3%
Contains more ZincZinc +722.9%
Contains more PhosphorusPhosphorus +742.5%
Contains more SeleniumSelenium +2042.9%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +424.2%
Contains more IronIron +23.1%
Contains more CopperCopper +134.4%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +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
11
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +6150%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +396.8%
Contains more Vitamin B2Vitamin B2 +2010%
Contains more Vitamin B3Vitamin B3 +196.7%
Contains more Vitamin B5Vitamin B5 +523.9%
Contains more Vitamin B6Vitamin B6 +532.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +156.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +240.6%

All nutrients comparison - raw data values

Nutrient Feta Beetroot DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.027g 68%
Vitamin B2 0.844mg 0.04mg 62%
Calcium 493mg 16mg 48%
Phosphorus 337mg 40mg 42%
Sodium 917mg 78mg 36%
Fats 21.28g 0.17g 32%
Cholesterol 89mg 0mg 30%
Vitamin B6 0.424mg 0.067mg 27%
Selenium 15µg 0.7µg 26%
Protein 14.21g 1.61g 25%
Zinc 2.88mg 0.35mg 23%
Folate 32µg 109µg 19%
Vitamin B5 0.967mg 0.155mg 16%
Vitamin A 125µg 2µg 14%
Manganese 0.028mg 0.329mg 13%
Monounsaturated fat 4.623g 0.032g 11%
Calories 264kcal 43kcal 11%
Fiber 0g 2.8g 11%
Vitamin B1 0.154mg 0.031mg 10%
Potassium 62mg 325mg 8%
Copper 0.032mg 0.075mg 5%
Vitamin C 0mg 4.9mg 5%
Polyunsaturated fat 0.591g 0.06g 4%
Vitamin B3 0.991mg 0.334mg 4%
Vitamin D 16IU 0IU 2%
Carbs 4.09g 9.56g 2%
Choline 15.4mg 6mg 2%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.8mg 2%
Magnesium 19mg 23mg 1%
Vitamin K 1.8µg 0.2µg 1%
Vitamin E 0.18mg 0.04mg 1%
Net carbs 4.09g 6.76g N/A
Sugar 4.09g 6.76g N/A
Tryptophan 0.2mg 0.019mg 0%
Threonine 0.637mg 0.047mg 0%
Isoleucine 0.803mg 0.048mg 0%
Leucine 1.395mg 0.068mg 0%
Lysine 1.219mg 0.058mg 0%
Methionine 0.368mg 0.018mg 0%
Phenylalanine 0.675mg 0.046mg 0%
Valine 1.065mg 0.056mg 0%
Histidine 0.397mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
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
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 +782.6%
Contains more FatsFats +12417.6%
Contains more OtherOther +381.5%
Contains more CarbsCarbs +133.7%
Contains more WaterWater +58.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 more Mono. FatMonounsaturated fat +14346.9%
Contains more Poly. FatPolyunsaturated fat +885%
Contains less Sat. FatSaturated fat -99.8%

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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.