Russet potato vs. Beetroot — In-Depth Nutrition Comparison
Compare
What are the main differences between russet potatoes and beetroot?
- Russet potatoes are richer in vitamin B6, potassium, and vitamin B3, yet beetroot is richer in folate.
- Russet potatoes' daily need coverage for vitamin B6 is 22% higher.
- Russet potatoes have 4 times more vitamin B3 than beetroot. Russet potatoes have 1.348mg of vitamin B3, while beetroot has 0.334mg.
- Russet potatoes contain less sugar.
- Beetroot has a lower glycemic index than russet potatoes.
We used Potatoes, Russet, flesh and skin, baked and Beets, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +69.2% |
| Contains more IronIron | +33.8% |
| Contains more CopperCopper | +42.7% |
| Contains more PhosphorusPhosphorus | +77.5% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +44.3% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin CVitamin C | +69.4% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B1Vitamin B1 | +116.1% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +303.6% |
| Contains more Vitamin B5Vitamin B5 | +145.2% |
| Contains more Vitamin B6Vitamin B6 | +428.4% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more CholineCholine | +150% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +319.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.61 g
Fats:
0.17 g
Carbs:
9.56 g
Water:
87.58 g
Other:
1.08 g
| Contains more ProteinProtein | +63.4% |
| Contains more CarbsCarbs | +124.3% |
| Contains more OtherOther | +25% |
| Contains more FatsFats | +30.8% |
| Contains more WaterWater | +17.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -15.6% |
| Contains more Mono. FatMonounsaturated fat | +966.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.354mg | 0.067mg | 22% |
| Folate | 26µg | 109µg | 21% |
| Starch | 17.45g | 7% | |
| Potassium | 550mg | 325mg | 7% |
| Vitamin B3 | 1.348mg | 0.334mg | 6% |
| Vitamin B5 | 0.38mg | 0.155mg | 5% |
| Vitamin C | 8.3mg | 4.9mg | 4% |
| Carbs | 21.44g | 9.56g | 4% |
| Manganese | 0.228mg | 0.329mg | 4% |
| Phosphorus | 71mg | 40mg | 4% |
| Copper | 0.107mg | 0.075mg | 4% |
| Calories | 97kcal | 43kcal | 3% |
| Sodium | 14mg | 78mg | 3% |
| Vitamin B1 | 0.067mg | 0.031mg | 3% |
| Iron | 1.07mg | 0.8mg | 3% |
| Choline | 15mg | 6mg | 2% |
| Fiber | 2.3g | 2.8g | 2% |
| Vitamin K | 2µg | 0.2µg | 2% |
| Protein | 2.63g | 1.61g | 2% |
| Magnesium | 30mg | 23mg | 2% |
| Vitamin B2 | 0.048mg | 0.04mg | 1% |
| Fats | 0.13g | 0.17g | 0% |
| Net carbs | 19.14g | 6.76g | N/A |
| Calcium | 18mg | 16mg | 0% |
| Sugar | 1.08g | 6.76g | N/A |
| Zinc | 0.35mg | 0.35mg | 0% |
| Vitamin E | 0.07mg | 0.04mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Saturated fat | 0.032g | 0.027g | 0% |
| Monounsaturated fat | 0.003g | 0.032g | 0% |
| Polyunsaturated fat | 0.054g | 0.06g | 0% |
| Tryptophan | 0.027mg | 0.019mg | 0% |
| Threonine | 0.086mg | 0.047mg | 0% |
| Isoleucine | 0.085mg | 0.048mg | 0% |
| Leucine | 0.125mg | 0.068mg | 0% |
| Lysine | 0.137mg | 0.058mg | 0% |
| Methionine | 0.041mg | 0.018mg | 0% |
| Phenylalanine | 0.104mg | 0.046mg | 0% |
| Valine | 0.131mg | 0.056mg | 0% |
| Histidine | 0.044mg | 0.021mg | 0% |
| Fructose | 0.32g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
23%
19%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 5.68g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 64mg)
Which food is cheaper?
Russet potato is cheaper (difference - $0.5)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Saturated fat?
Beetroot is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Beetroot is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)