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Potato vs Beetroot - In-Depth Nutrition Comparison

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Important differences between Potato and Beetroot

  • Potato has more Vitamin B6, and Vitamin C, however Beetroot is richer in Folate, and Manganese.
  • Beetroot's daily need coverage for Folate is 24% more.
  • Potato contains 4 times more Vitamin B6 than Beetroot. Potato contains 0.298mg of Vitamin B6, while Beetroot contains 0.067mg.
  • Potato contains less Sugar.

The food varieties used in the comparison are Potatoes, flesh and skin, raw and Beets, raw.

Infographic

Potato vs Beetroot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +42.5%
Contains more Potassium +30.8%
Contains less Sodium -92.3%
Contains more Copper +46.7%
Contains more Calcium +33.3%
Contains more Zinc +16.7%
Equal in Iron - 0.8
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Phosphorus +42.5%
Contains more Potassium +30.8%
Contains less Sodium -92.3%
Contains more Copper +46.7%
Contains more Calcium +33.3%
Contains more Zinc +16.7%
Equal in Iron - 0.8
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
6
:
Contains more Vitamin C +302%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +344.8%
Contains more Vitamin K +900%
Contains more Vitamin A +1550%
Contains more Vitamin E +300%
Contains more Vitamin B2 +25%
Contains more Folate +626.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 C +302%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +344.8%
Contains more Vitamin K +900%
Contains more Vitamin A +1550%
Contains more Vitamin E +300%
Contains more Vitamin B2 +25%
Contains more Folate +626.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Beetroot Opinion
Net carbs 15.39g 6.76g Potato
Protein 2.05g 1.61g Potato
Fats 0.09g 0.17g Beetroot
Carbs 17.49g 9.56g Potato
Calories 77kcal 43kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g 6.76g Potato
Fiber 2.1g 2.8g Beetroot
Calcium 12mg 16mg Beetroot
Iron 0.81mg 0.8mg Potato
Magnesium 23mg 23mg
Phosphorus 57mg 40mg Potato
Potassium 425mg 325mg Potato
Sodium 6mg 78mg Potato
Zinc 0.3mg 0.35mg Beetroot
Copper 0.11mg 0.075mg Potato
Vitamin A 2IU 33IU Beetroot
Vitamin E 0.01mg 0.04mg Beetroot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 4.9mg Potato
Vitamin B1 0.081mg 0.031mg Potato
Vitamin B2 0.032mg 0.04mg Beetroot
Vitamin B3 1.061mg 0.334mg Potato
Vitamin B5 0.295mg 0.155mg Potato
Vitamin B6 0.298mg 0.067mg Potato
Folate 15µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 2µg 0.2µg Potato
Tryptophan 0.021mg 0.019mg Potato
Threonine 0.067mg 0.047mg Potato
Isoleucine 0.066mg 0.048mg Potato
Leucine 0.098mg 0.068mg Potato
Lysine 0.107mg 0.058mg Potato
Methionine 0.032mg 0.018mg Potato
Phenylalanine 0.081mg 0.046mg Potato
Valine 0.103mg 0.056mg Potato
Histidine 0.035mg 0.021mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.027g Potato
Monounsaturated Fat 0.002g 0.032g Beetroot
Polyunsaturated fat 0.042g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
12
Beetroot
Mineral Summary Score
20
Potato
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
10%
Beetroot
Carbohydrates
17%
Potato
10%
Beetroot
Fats
0%
Potato
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 22)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.