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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 RAE, Vitamin B5, Vitamin B6, and Copper, yet Beetroot is higher in Folate.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.5%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Contains more Copper +101.3%
Contains more Iron +31.1%
Contains more Zinc +16.7%
Equal in Magnesium - 23
Equal in Potassium - 325
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +87.5%
Contains more Phosphorus +17.5%
Contains less Sodium -29.5%
Contains more Copper +101.3%
Contains more Iron +31.1%
Contains more Zinc +16.7%
Equal in Magnesium - 23
Equal in Potassium - 325

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +42890.9%
Contains more Vitamin E +550%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +416.1%
Contains more Vitamin B6 +211.9%
Contains more Vitamin K +800%
Contains more Vitamin C +104.2%
Contains more Folate +890.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +42890.9%
Contains more Vitamin E +550%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +416.1%
Contains more Vitamin B6 +211.9%
Contains more Vitamin K +800%
Contains more Vitamin C +104.2%
Contains more Folate +890.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet 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 Sweet potato Beetroot Opinion
Net carbs 17.12g 6.76g Sweet potato
Protein 1.57g 1.61g Beetroot
Fats 0.05g 0.17g Beetroot
Carbs 20.12g 9.56g Sweet potato
Calories 86kcal 43kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 6.76g Sweet potato
Fiber 3g 2.8g Sweet potato
Calcium 30mg 16mg Sweet potato
Iron 0.61mg 0.8mg Beetroot
Magnesium 25mg 23mg Sweet potato
Phosphorus 47mg 40mg Sweet potato
Potassium 337mg 325mg Sweet potato
Sodium 55mg 78mg Sweet potato
Zinc 0.3mg 0.35mg Beetroot
Copper 0.151mg 0.075mg Sweet potato
Vitamin A 14187IU 33IU Sweet potato
Vitamin E 0.26mg 0.04mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 4.9mg Beetroot
Vitamin B1 0.078mg 0.031mg Sweet potato
Vitamin B2 0.061mg 0.04mg Sweet potato
Vitamin B3 0.557mg 0.334mg Sweet potato
Vitamin B5 0.8mg 0.155mg Sweet potato
Vitamin B6 0.209mg 0.067mg Sweet potato
Folate 11µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0.2µg Sweet potato
Tryptophan 0.031mg 0.019mg Sweet potato
Threonine 0.083mg 0.047mg Sweet potato
Isoleucine 0.055mg 0.048mg Sweet potato
Leucine 0.092mg 0.068mg Sweet potato
Lysine 0.066mg 0.058mg Sweet potato
Methionine 0.029mg 0.018mg Sweet potato
Phenylalanine 0.089mg 0.046mg Sweet potato
Valine 0.086mg 0.056mg Sweet potato
Histidine 0.031mg 0.021mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.027g Sweet potato
Monounsaturated Fat 0.001g 0.032g Beetroot
Polyunsaturated fat 0.014g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
12
Beetroot
Mineral Summary Score
21
Sweet potato
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
10%
Beetroot
Carbohydrates
20%
Sweet potato
10%
Beetroot
Fats
0%
Sweet potato
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.