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Corn vs. Beetroot — In-Depth Nutrition Comparison

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How are corn and beetroot different?

  • Corn is richer in vitamin B5, vitamin B3, vitamin B6, phosphorus, and vitamin B1, while beetroot is higher in folate and manganese.
  • Beetroot covers your daily need for folate, 22% more than corn.
  • Corn contains 5 times more vitamin B5 than beetroot. Corn contains 0.792mg of vitamin B5, while beetroot contains 0.155mg.
  • Corn is lower in sugar.
  • Beetroot has a higher glycemic index (64) than corn (52).

Corn, sweet, yellow, cooked, boiled, drained, without salt and Beets, raw types were used in this article.

Infographic

Corn 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.
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 MagnesiumMagnesium +13%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +92.5%
Contains less SodiumSodium -98.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +49.1%
Contains more IronIron +77.8%
Contains more CopperCopper +53.1%
Contains more ManganeseManganese +97%
Contains more SeleniumSelenium +250%

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.
Corn
Corn
9
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
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 +12.2%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +403.9%
Contains more Vitamin B5Vitamin B5 +411%
Contains more Vitamin B6Vitamin B6 +107.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +373.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Beetroot DV% diff.
Folate 23µg 109µg 22%
Vitamin B5 0.792mg 0.155mg 13%
Vitamin B3 1.683mg 0.334mg 8%
Manganese 0.167mg 0.329mg 7%
Vitamin B6 0.139mg 0.067mg 6%
Phosphorus 77mg 40mg 5%
Vitamin B1 0.093mg 0.031mg 5%
Protein 3.41g 1.61g 4%
Carbs 20.98g 9.56g 4%
Iron 0.45mg 0.8mg 4%
Choline 29.1mg 6mg 4%
Polyunsaturated fat 0.603g 0.06g 4%
Calories 96kcal 43kcal 3%
Potassium 218mg 325mg 3%
Copper 0.049mg 0.075mg 3%
Starch 7.17g 3%
Sodium 1mg 78mg 3%
Fats 1.5g 0.17g 2%
Fiber 2.4g 2.8g 2%
Zinc 0.62mg 0.35mg 2%
Vitamin C 5.5mg 4.9mg 1%
Magnesium 26mg 23mg 1%
Calcium 3mg 16mg 1%
Vitamin A 13µg 2µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.057mg 0.04mg 1%
Saturated fat 0.197g 0.027g 1%
Monounsaturated fat 0.374g 0.032g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 3.7g N/A
Calories per 10 g protein 282kcal 267kcal N/A
Weight per 100 calories 104g 233g N/A
Net carbs 18.58g 6.76g N/A
Sugar 4.54g 6.76g N/A
Vitamin E 0.09mg 0.04mg 0%
Vitamin K 0.4µg 0.2µg 0%
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.133mg 0.047mg 0%
Isoleucine 0.133mg 0.048mg 0%
Leucine 0.358mg 0.068mg 0%
Lysine 0.141mg 0.058mg 0%
Methionine 0.069mg 0.018mg 0%
Phenylalanine 0.155mg 0.046mg 0%
Valine 0.191mg 0.056mg 0%
Histidine 0.091mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +111.8%
Contains more FatsFats +782.4%
Contains more CarbsCarbs +119.5%
Contains more WaterWater +19.3%
Contains more OtherOther +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +1068.8%
Contains more Poly. FatPolyunsaturated fat +905%
Contains less Sat. FatSaturated fat -86.3%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.