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  6. Raisin vs. Beetroot

Raisin vs. Beetroot — In-Depth Nutrition Comparison

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How are Raisin and Beetroot different?

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1, while Beetroot is higher in Folate.
  • Raisin covers your daily need of Copper 27% more than Beetroot.
  • Raisin contains 3 times more Vitamin B1 than Beetroot. Raisin contains 0.106mg of Vitamin B1, while Beetroot contains 0.031mg.

Raisins, seedless and Beets, raw types were used in this article.

Infographic

Raisin 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.
Raisin
Raisin
7
:
3
Beetroot
Beetroot
Contains more Calcium +212.5%
Contains more Iron +135%
Contains more Magnesium +39.1%
Contains more Phosphorus +152.5%
Contains more Potassium +130.5%
Contains less Sodium -85.9%
Contains more Copper +324%
Contains more Zinc +59.1%
Contains more Selenium +16.7%
Equal in Manganese - 0.329
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +212.5%
Contains more Iron +135%
Contains more Magnesium +39.1%
Contains more Phosphorus +152.5%
Contains more Potassium +130.5%
Contains less Sodium -85.9%
Contains more Copper +324%
Contains more Zinc +59.1%
Contains more Selenium +16.7%
Equal in Manganese - 0.329

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.
Raisin
Raisin
6
:
4
Beetroot
Beetroot
Contains more Vitamin E +200%
Contains more Vitamin B1 +241.9%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B6 +159.7%
Contains more Vitamin K +1650%
Contains more Vitamin A +∞%
Contains more Vitamin C +113%
Contains more Vitamin B5 +63.2%
Contains more Folate +2080%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 +200%
Contains more Vitamin B1 +241.9%
Contains more Vitamin B2 +212.5%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B6 +159.7%
Contains more Vitamin K +1650%
Contains more Vitamin A +∞%
Contains more Vitamin C +113%
Contains more Vitamin B5 +63.2%
Contains more Folate +2080%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Beetroot
Beetroot
Contains more Protein +90.7%
Contains more Fats +170.6%
Contains more Carbs +728.2%
Contains more Other +72.2%
Contains more Water +467.6%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +90.7%
Contains more Fats +170.6%
Contains more Carbs +728.2%
Contains more Other +72.2%
Contains more Water +467.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Beetroot
Beetroot
Contains more Monounsaturated Fat +59.4%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +62.2%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +59.4%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +62.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Beetroot Opinion
Net carbs 75.48g 6.76g Raisin
Protein 3.07g 1.61g Raisin
Fats 0.46g 0.17g Raisin
Carbs 79.18g 9.56g Raisin
Calories 299kcal 43kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 6.76g Beetroot
Fiber 3.7g 2.8g Raisin
Calcium 50mg 16mg Raisin
Iron 1.88mg 0.8mg Raisin
Magnesium 32mg 23mg Raisin
Phosphorus 101mg 40mg Raisin
Potassium 749mg 325mg Raisin
Sodium 11mg 78mg Raisin
Zinc 0.22mg 0.35mg Beetroot
Copper 0.318mg 0.075mg Raisin
Manganese 0.299mg 0.329mg Beetroot
Selenium 0.6µg 0.7µg Beetroot
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.12mg 0.04mg Raisin
Vitamin C 2.3mg 4.9mg Beetroot
Vitamin B1 0.106mg 0.031mg Raisin
Vitamin B2 0.125mg 0.04mg Raisin
Vitamin B3 0.766mg 0.334mg Raisin
Vitamin B5 0.095mg 0.155mg Beetroot
Vitamin B6 0.174mg 0.067mg Raisin
Folate 5µg 109µg Beetroot
Vitamin K 3.5µg 0.2µg Raisin
Tryptophan 0.05mg 0.019mg Raisin
Threonine 0.077mg 0.047mg Raisin
Isoleucine 0.057mg 0.048mg Raisin
Leucine 0.096mg 0.068mg Raisin
Lysine 0.084mg 0.058mg Raisin
Methionine 0.021mg 0.018mg Raisin
Phenylalanine 0.065mg 0.046mg Raisin
Valine 0.083mg 0.056mg Raisin
Histidine 0.072mg 0.021mg Raisin
Saturated Fat 0.058g 0.027g Beetroot
Monounsaturated Fat 0.051g 0.032g Raisin
Polyunsaturated fat 0.037g 0.06g Beetroot
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
12%
Raisin
12%
Beetroot
Minerals Daily Need Coverage Score
37%
Raisin
19%
Beetroot

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 67mg)
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 52.43g)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (64)
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

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.