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  6. Sweet potato vs. Beetroot

Sweet potato vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between sweet potato and beetroot?

  • Sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and copper, yet beetroot is higher in folate.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Sweet potato has 5 times more vitamin B5 than beetroot. While sweet potato has 0.8mg of vitamin B5, beetroot has only 0.155mg.
  • The amount of sugar in sweet potato is lower.

We used Sweet potato, raw, unprepared and Beets, raw types in this article.

Infographic

Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 CalciumCalcium +87.5%
Contains more CopperCopper +101.3%
Contains more PhosphorusPhosphorus +17.5%
Contains less SodiumSodium -29.5%
Contains more IronIron +31.1%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +27.5%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~23mg
~equal in Potassium ~325mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +35350%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more Vitamin B6Vitamin B6 +211.9%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +105%
Contains more Vitamin CVitamin C +104.2%
Contains more FolateFolate +890.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Beetroot DV% diff.
Vitamin A 709µg 2µg 79%
Folate 11µg 109µg 25%
Vitamin B5 0.8mg 0.155mg 13%
Vitamin B6 0.209mg 0.067mg 11%
Copper 0.151mg 0.075mg 8%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.031mg 4%
Carbs 20.12g 9.56g 4%
Vitamin C 2.4mg 4.9mg 3%
Manganese 0.258mg 0.329mg 3%
Vitamin B2 0.061mg 0.04mg 2%
Calories 86kcal 43kcal 2%
Iron 0.61mg 0.8mg 2%
Fiber 3g 2.8g 1%
Calcium 30mg 16mg 1%
Choline 12.3mg 6mg 1%
Vitamin K 1.8µg 0.2µg 1%
Vitamin B3 0.557mg 0.334mg 1%
Fructose 0.7g 1%
Phosphorus 47mg 40mg 1%
Vitamin E 0.26mg 0.04mg 1%
Sodium 55mg 78mg 1%
Protein 1.57g 1.61g 0%
Fats 0.05g 0.17g 0%
Net carbs 17.12g 6.76g N/A
Magnesium 25mg 23mg 0%
Potassium 337mg 325mg 0%
Sugar 4.18g 6.76g N/A
Zinc 0.3mg 0.35mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.018g 0.027g 0%
Monounsaturated fat 0.001g 0.032g 0%
Polyunsaturated fat 0.014g 0.06g 0%
Tryptophan 0.031mg 0.019mg 0%
Threonine 0.083mg 0.047mg 0%
Isoleucine 0.055mg 0.048mg 0%
Leucine 0.092mg 0.068mg 0%
Lysine 0.066mg 0.058mg 0%
Methionine 0.029mg 0.018mg 0%
Phenylalanine 0.089mg 0.046mg 0%
Valine 0.086mg 0.056mg 0%
Histidine 0.031mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +110.5%
Contains more FatsFats +240%
Contains more WaterWater +13.3%
Contains more OtherOther +10.2%
~equal in Protein ~1.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +328.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.