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  6. Garlic vs. Beetroot

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
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
10
:
0
Beetroot
Beetroot
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%
Contains more Manganese +408.2%
Contains more Selenium +1928.6%
Equal in Magnesium - 23
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
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%
Contains more Manganese +408.2%
Contains more Selenium +1928.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
8
:
2
Beetroot
Beetroot
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%
Garlic
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Beetroot
Beetroot
Contains more Protein +295%
Contains more Fats +194.1%
Contains more Carbs +245.8%
Contains more Other +38.9%
Contains more Water +49.5%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +295%
Contains more Fats +194.1%
Contains more Carbs +245.8%
Contains more Other +38.9%
Contains more Water +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +315%
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +190.9%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +315%
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +190.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.329mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.08mg 0.04mg Garlic
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 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
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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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
43%
Garlic
12%
Beetroot
Minerals Daily Need Coverage Score
67%
Garlic
19%
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

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.