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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 for 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.
  • Red potato has a higher glycemic index (89) than beetroot (64).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 +67.7%
Contains more CopperCopper +132%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -84.6%
Contains more CalciumCalcium +77.8%
Contains more IronIron +14.3%
Contains more ManganeseManganese +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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 +157.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +132.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +377.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +216.4%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +215%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +303.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Beetroot DV% diff.
Folate 27µg 109µg 21%
Vitamin B6 0.212mg 0.067mg 11%
Copper 0.174mg 0.075mg 11%
Vitamin C 12.6mg 4.9mg 9%
Vitamin B3 1.595mg 0.334mg 8%
Manganese 0.173mg 0.329mg 7%
Potassium 545mg 325mg 6%
Starch 15.15g 6%
Phosphorus 72mg 40mg 5%
Vitamin B5 0.341mg 0.155mg 4%
Fiber 1.8g 2.8g 4%
Vitamin B1 0.072mg 0.031mg 3%
Sodium 12mg 78mg 3%
Carbs 19.59g 9.56g 3%
Choline 18.9mg 6mg 2%
Vitamin K 2.8µg 0.2µg 2%
Calories 89kcal 43kcal 2%
Fructose 0.44g 1%
Selenium 0.7µg 1%
Protein 2.3g 1.61g 1%
Vitamin B2 0.05mg 0.04mg 1%
Iron 0.7mg 0.8mg 1%
Calcium 9mg 16mg 1%
Magnesium 28mg 23mg 1%
Fats 0.15g 0.17g 0%
Net carbs 17.79g 6.76g N/A
Sugar 1.43g 6.76g N/A
Zinc 0.4mg 0.35mg 0%
Vitamin A 1µg 2µg 0%
Vitamin E 0.08mg 0.04mg 0%
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.002g 0.032g 0%
Polyunsaturated fat 0.043g 0.06g 0%
Tryptophan 0.023mg 0.019mg 0%
Threonine 0.075mg 0.047mg 0%
Isoleucine 0.074mg 0.048mg 0%
Leucine 0.109mg 0.068mg 0%
Lysine 0.12mg 0.058mg 0%
Methionine 0.035mg 0.018mg 0%
Phenylalanine 0.091mg 0.046mg 0%
Valine 0.115mg 0.056mg 0%
Histidine 0.039mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +42.9%
Contains more CarbsCarbs +104.9%
Contains more OtherOther +19.4%
Contains more FatsFats +13.3%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 +1500%
Contains more Poly. FatPolyunsaturated fat +39.5%
~equal in Saturated fat ~0.027g

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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. 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.