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  6. Red potato vs. Beetroot

Red potato vs. Beetroot — In-Depth Nutrition Comparison

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How are Red potato and Beetroot different?

  • Red potato is richer in Vitamin B6, Copper, Vitamin C, Vitamin B3, and Potassium, while Beetroot is higher in Folate, and Manganese.
  • Beetroot covers your daily need of Folate 21% more than Red potato.
  • Red potato contains 5 times more Vitamin B3 than Beetroot. Red potato contains 1.595mg of Vitamin B3, while Beetroot contains 0.334mg.

Potatoes, red, flesh and skin, baked and Beets, raw types were used in this article.

Infographic

Red 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.
Red potato
Red potato
6
:
4
Beetroot
Beetroot
Contains more Magnesium +21.7%
Contains more Phosphorus +80%
Contains more Potassium +67.7%
Contains less Sodium -84.6%
Contains more Zinc +14.3%
Contains more Copper +132%
Contains more Calcium +77.8%
Contains more Iron +14.3%
Contains more Manganese +90.2%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Magnesium +21.7%
Contains more Phosphorus +80%
Contains more Potassium +67.7%
Contains less Sodium -84.6%
Contains more Zinc +14.3%
Contains more Copper +132%
Contains more Calcium +77.8%
Contains more Iron +14.3%
Contains more Manganese +90.2%

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.
Red potato
Red potato
8
:
2
Beetroot
Beetroot
Contains more Vitamin E +100%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +132.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +377.5%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +216.4%
Contains more Vitamin K +1300%
Contains more Vitamin A +230%
Contains more Folate +303.7%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 +100%
Contains more Vitamin C +157.1%
Contains more Vitamin B1 +132.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +377.5%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +216.4%
Contains more Vitamin K +1300%
Contains more Vitamin A +230%
Contains more Folate +303.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Beetroot
Beetroot
Contains more Protein +42.9%
Contains more Carbs +104.9%
Contains more Other +19.4%
Contains more Fats +13.3%
Contains more Water +14.2%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +42.9%
Contains more Carbs +104.9%
Contains more Other +19.4%
Contains more Fats +13.3%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Beetroot
Beetroot
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +39.5%
Equal in Saturated Fat - 0.027
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1500%
Contains more Polyunsaturated fat +39.5%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Beetroot Opinion
Net carbs 17.79g 6.76g Red potato
Protein 2.3g 1.61g Red potato
Fats 0.15g 0.17g Beetroot
Carbs 19.59g 9.56g Red potato
Calories 89kcal 43kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 6.76g Red potato
Fiber 1.8g 2.8g Beetroot
Calcium 9mg 16mg Beetroot
Iron 0.7mg 0.8mg Beetroot
Magnesium 28mg 23mg Red potato
Phosphorus 72mg 40mg Red potato
Potassium 545mg 325mg Red potato
Sodium 12mg 78mg Red potato
Zinc 0.4mg 0.35mg Red potato
Copper 0.174mg 0.075mg Red potato
Manganese 0.173mg 0.329mg Beetroot
Selenium 0.7µg Beetroot
Vitamin A 10IU 33IU Beetroot
Vitamin A RAE 1µg 2µg Beetroot
Vitamin E 0.08mg 0.04mg Red potato
Vitamin C 12.6mg 4.9mg Red potato
Vitamin B1 0.072mg 0.031mg Red potato
Vitamin B2 0.05mg 0.04mg Red potato
Vitamin B3 1.595mg 0.334mg Red potato
Vitamin B5 0.341mg 0.155mg Red potato
Vitamin B6 0.212mg 0.067mg Red potato
Folate 27µg 109µg Beetroot
Vitamin K 2.8µg 0.2µg Red potato
Tryptophan 0.023mg 0.019mg Red potato
Threonine 0.075mg 0.047mg Red potato
Isoleucine 0.074mg 0.048mg Red potato
Leucine 0.109mg 0.068mg Red potato
Lysine 0.12mg 0.058mg Red potato
Methionine 0.035mg 0.018mg Red potato
Phenylalanine 0.091mg 0.046mg Red potato
Valine 0.115mg 0.056mg Red potato
Histidine 0.039mg 0.021mg Red potato
Saturated Fat 0.026g 0.027g Red potato
Monounsaturated Fat 0.002g 0.032g Beetroot
Polyunsaturated fat 0.043g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato 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
17%
Red potato
12%
Beetroot
Minerals Daily Need Coverage Score
22%
Red potato
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 5.33g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.5)
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 25)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.