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  6. Garlic vs. Beetroot

Garlic vs. Beetroot — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of beetroot is higher.

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

Infographic

Garlic 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +1031.3%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +112.5%
Contains more CopperCopper +298.7%
Contains more ZincZinc +231.4%
Contains more PhosphorusPhosphorus +282.5%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +408.2%
Contains more SeleniumSelenium +1928.6%
~equal in Magnesium ~23mg

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.
Garlic
Garlic
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin CVitamin C +536.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B6Vitamin B6 +1743.3%
Contains more Vitamin KVitamin K +750%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +3533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Beetroot DV% diff.
Vitamin B6 1.235mg 0.067mg 90%
Manganese 1.672mg 0.329mg 58%
Vitamin C 31.2mg 4.9mg 29%
Folate 3µg 109µg 27%
Copper 0.299mg 0.075mg 25%
Selenium 14.2µg 0.7µg 25%
Calcium 181mg 16mg 17%
Phosphorus 153mg 40mg 16%
Vitamin B1 0.2mg 0.031mg 14%
Iron 1.7mg 0.8mg 11%
Protein 6.36g 1.61g 10%
Vitamin B5 0.596mg 0.155mg 9%
Carbs 33.06g 9.56g 8%
Zinc 1.16mg 0.35mg 7%
Calories 149kcal 43kcal 5%
Vitamin B2 0.11mg 0.04mg 5%
Fiber 2.1g 2.8g 3%
Sodium 17mg 78mg 3%
Choline 23.2mg 6mg 3%
Potassium 401mg 325mg 2%
Vitamin B3 0.7mg 0.334mg 2%
Fats 0.5g 0.17g 1%
Vitamin K 1.7µg 0.2µg 1%
Polyunsaturated fat 0.249g 0.06g 1%
Protein per 100 calories 4.3g 3.7g N/A
Calories per 10 g protein 234kcal 267kcal N/A
Weight per 100 calories 67g 233g N/A
Net carbs 30.96g 6.76g N/A
Magnesium 25mg 23mg 0%
Sugar 1g 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.08mg 0.04mg 0%
Saturated fat 0.089g 0.027g 0%
Monounsaturated fat 0.011g 0.032g 0%
Tryptophan 0.066mg 0.019mg 0%
Threonine 0.157mg 0.047mg 0%
Isoleucine 0.217mg 0.048mg 0%
Leucine 0.308mg 0.068mg 0%
Lysine 0.273mg 0.058mg 0%
Methionine 0.076mg 0.018mg 0%
Phenylalanine 0.183mg 0.046mg 0%
Valine 0.291mg 0.056mg 0%
Histidine 0.113mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +295%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +245.8%
Contains more OtherOther +38.9%
Contains more WaterWater +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 Poly. FatPolyunsaturated fat +315%
Contains less Sat. FatSaturated fat -69.7%
Contains more Mono. FatMonounsaturated fat +190.9%

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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. 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.