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Garlic vs Beetroot - In-Depth Nutrition Comparison

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A recap on differences between Garlic and Beetroot

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Copper, Selenium, Calcium, Phosphorus, Vitamin B1, and Iron, however Beetroot is higher in Folate.
  • Garlic covers your daily Vitamin B6 needs 90% more than Beetroot.
  • Beetroot contains 20 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Beetroot contains 0.7µg.

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

Infographic

Garlic 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 +1031.3%
Contains more Iron +112.5%
Contains more Phosphorus +282.5%
Contains more Potassium +23.4%
Contains less Sodium -78.2%
Contains more Zinc +231.4%
Contains more Copper +298.7%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +1031.3%
Contains more Iron +112.5%
Contains more Phosphorus +282.5%
Contains more Potassium +23.4%
Contains less Sodium -78.2%
Contains more Zinc +231.4%
Contains more Copper +298.7%
Equal in Magnesium - 23

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
Garlic
8
:
Contains more Vitamin E +100%
Contains more Vitamin C +536.7%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +284.5%
Contains more Vitamin B6 +1743.3%
Contains more Vitamin K +750%
Contains more Vitamin A +266.7%
Contains more Folate +3533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +536.7%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +109.6%
Contains more Vitamin B5 +284.5%
Contains more Vitamin B6 +1743.3%
Contains more Vitamin K +750%
Contains more Vitamin A +266.7%
Contains more Folate +3533.3%

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

All nutrients comparison - raw data values

Nutrient Garlic Beetroot Opinion
Net carbs 30.96g 6.76g Garlic
Protein 6.36g 1.61g Garlic
Fats 0.5g 0.17g Garlic
Carbs 33.06g 9.56g Garlic
Calories 149kcal 43kcal Garlic
Starch g g
Fructose g g
Sugar 1g 6.76g Garlic
Fiber 2.1g 2.8g Beetroot
Calcium 181mg 16mg Garlic
Iron 1.7mg 0.8mg Garlic
Magnesium 25mg 23mg Garlic
Phosphorus 153mg 40mg Garlic
Potassium 401mg 325mg Garlic
Sodium 17mg 78mg Garlic
Zinc 1.16mg 0.35mg Garlic
Copper 0.299mg 0.075mg Garlic
Vitamin A 9IU 33IU Beetroot
Vitamin E 0.08mg 0.04mg Garlic
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 4.9mg Garlic
Vitamin B1 0.2mg 0.031mg Garlic
Vitamin B2 0.11mg 0.04mg Garlic
Vitamin B3 0.7mg 0.334mg Garlic
Vitamin B5 0.596mg 0.155mg Garlic
Vitamin B6 1.235mg 0.067mg Garlic
Folate 3µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.2µg Garlic
Tryptophan 0.066mg 0.019mg Garlic
Threonine 0.157mg 0.047mg Garlic
Isoleucine 0.217mg 0.048mg Garlic
Leucine 0.308mg 0.068mg Garlic
Lysine 0.273mg 0.058mg Garlic
Methionine 0.076mg 0.018mg Garlic
Phenylalanine 0.183mg 0.046mg Garlic
Valine 0.291mg 0.056mg Garlic
Histidine 0.113mg 0.021mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.249g 0.06g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43
Garlic
12
Beetroot
Mineral Summary Score
46
Garlic
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
38%
Garlic
10%
Beetroot
Carbohydrates
33%
Garlic
10%
Beetroot
Fats
2%
Garlic
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.76g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.062g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.1)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.