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  6. Kale vs. Beetroot

Kale vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between Kale and Beetroot

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Calcium, Vitamin B6, and Vitamin E , however, Beetroot has more Folate.
  • Daily need coverage for Vitamin K from Kale is 681% higher.
  • Beetroot has 341 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Beetroot has 2µg.

Food types used in this article are Kale, cooked, boiled, drained, without salt and Beets, raw.

Infographic

Kale 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.
Kale
Kale
6
:
4
Beetroot
Beetroot
Contains more Calcium +350%
Contains more Iron +12.5%
Contains less Sodium -70.5%
Contains more Copper +108%
Contains more Manganese +26.4%
Contains more Selenium +28.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +42.9%
Contains more Potassium +42.5%
Contains more Zinc +45.8%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +350%
Contains more Iron +12.5%
Contains less Sodium -70.5%
Contains more Copper +108%
Contains more Manganese +26.4%
Contains more Selenium +28.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +42.9%
Contains more Potassium +42.5%
Contains more Zinc +45.8%

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.
Kale
Kale
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +41175.8%
Contains more Vitamin E +2025%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +106%
Contains more Vitamin K +408400%
Contains more Vitamin B5 +216.3%
Contains more Folate +738.5%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +41175.8%
Contains more Vitamin E +2025%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +71%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +106%
Contains more Vitamin K +408400%
Contains more Vitamin B5 +216.3%
Contains more Folate +738.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Beetroot
Beetroot
Contains more Protein +18%
Contains more Fats +135.3%
Contains more Carbs +69.8%
Contains more Other +24.1%
Equal in Water - 87.58
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +18%
Contains more Fats +135.3%
Contains more Carbs +69.8%
Contains more Other +24.1%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -48.1%
Equal in Monounsaturated Fat - 0.032
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -48.1%
Equal in Monounsaturated Fat - 0.032

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Beetroot Opinion
Net carbs 3.63g 6.76g Beetroot
Protein 1.9g 1.61g Kale
Fats 0.4g 0.17g Kale
Carbs 5.63g 9.56g Beetroot
Calories 28kcal 43kcal Beetroot
Sugar 1.25g 6.76g Kale
Fiber 2g 2.8g Beetroot
Calcium 72mg 16mg Kale
Iron 0.9mg 0.8mg Kale
Magnesium 18mg 23mg Beetroot
Phosphorus 28mg 40mg Beetroot
Potassium 228mg 325mg Beetroot
Sodium 23mg 78mg Kale
Zinc 0.24mg 0.35mg Beetroot
Copper 0.156mg 0.075mg Kale
Manganese 0.416mg 0.329mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 33IU Kale
Vitamin A RAE 681µg 2µg Kale
Vitamin E 0.85mg 0.04mg Kale
Vitamin C 41mg 4.9mg Kale
Vitamin B1 0.053mg 0.031mg Kale
Vitamin B2 0.07mg 0.04mg Kale
Vitamin B3 0.5mg 0.334mg Kale
Vitamin B5 0.049mg 0.155mg Beetroot
Vitamin B6 0.138mg 0.067mg Kale
Folate 13µg 109µg Beetroot
Vitamin K 817µg 0.2µg Kale
Tryptophan 0.023mg 0.019mg Kale
Threonine 0.085mg 0.047mg Kale
Isoleucine 0.114mg 0.048mg Kale
Leucine 0.133mg 0.068mg Kale
Lysine 0.114mg 0.058mg Kale
Methionine 0.018mg 0.018mg
Phenylalanine 0.097mg 0.046mg Kale
Valine 0.104mg 0.056mg Kale
Histidine 0.04mg 0.021mg Kale
Saturated Fat 0.052g 0.027g Beetroot
Monounsaturated Fat 0.03g 0.032g Beetroot
Polyunsaturated fat 0.193g 0.06g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
12%
Beetroot
Minerals Daily Need Coverage Score
22%
Kale
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 5.51g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 64)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.5)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.