Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Potato
  5. Compare
  6. Potato vs. Beetroot

Potato vs. Beetroot — In-Depth Nutrition Comparison

Compare

The main differences between potatoes and beetroot

  • Potatoes have more vitamin B6, vitamin B3, potassium, and vitamin C; however, beetroot has more folate.
  • Daily need coverage for folate for beetroot is 20% higher.
  • Beetroot has 5 times less vitamin B6 than potatoes. Potatoes have 0.311mg of vitamin B6, while beetroot has 0.067mg.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index than beetroot.

Food types used in this article are Potatoes, baked, flesh, and skin, without salt and Beets, raw.

Infographic

Potato 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.
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +21.7%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +35%
Contains more CopperCopper +57.3%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +50.2%
Contains more SeleniumSelenium +75%
~equal in Calcium ~16mg
~equal in Zinc ~0.35mg

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.
Potato
Potato
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +95.9%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +364.2%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +146.7%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +289.3%
~equal in Vitamin E ~0.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Beetroot DV% diff.
Folate 28µg 109µg 20%
Vitamin B6 0.311mg 0.067mg 19%
Starch 17.27g 7%
Vitamin B3 1.41mg 0.334mg 7%
Potassium 535mg 325mg 6%
Vitamin C 9.6mg 4.9mg 5%
Manganese 0.219mg 0.329mg 5%
Copper 0.118mg 0.075mg 5%
Carbs 21.15g 9.56g 4%
Vitamin B5 0.376mg 0.155mg 4%
Iron 1.08mg 0.8mg 4%
Phosphorus 70mg 40mg 4%
Calories 93kcal 43kcal 3%
Sodium 10mg 78mg 3%
Vitamin B1 0.064mg 0.031mg 3%
Choline 14.8mg 6mg 2%
Vitamin K 2µg 0.2µg 2%
Fiber 2.2g 2.8g 2%
Protein 2.5g 1.61g 2%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.048mg 0.04mg 1%
Magnesium 28mg 23mg 1%
Fats 0.13g 0.17g 0%
Net carbs 18.95g 6.76g N/A
Calcium 15mg 16mg 0%
Sugar 1.18g 6.76g N/A
Zinc 0.36mg 0.35mg 0%
Vitamin E 0.04mg 0.04mg 0%
Vitamin A 1µg 2µg 0%
Saturated fat 0.034g 0.027g 0%
Monounsaturated fat 0.003g 0.032g 0%
Polyunsaturated fat 0.057g 0.06g 0%
Tryptophan 0.025mg 0.019mg 0%
Threonine 0.081mg 0.047mg 0%
Isoleucine 0.08mg 0.048mg 0%
Leucine 0.119mg 0.068mg 0%
Lysine 0.13mg 0.058mg 0%
Methionine 0.038mg 0.018mg 0%
Phenylalanine 0.099mg 0.046mg 0%
Valine 0.125mg 0.056mg 0%
Histidine 0.042mg 0.021mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +55.3%
Contains more CarbsCarbs +121.2%
Contains more OtherOther +23.1%
Contains more FatsFats +30.8%
Contains more WaterWater +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +966.7%
~equal in Polyunsaturated fat ~0.06g

People also compare

Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato
Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.