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Tomato vs Beetroot - In-Depth Nutrition Comparison

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How are Tomato and Beetroot different?

  • Tomato is higher in Vitamin C, and Vitamin K, however Beetroot is richer in Folate, Manganese, Iron, and Fiber.
  • Daily need coverage for Folate from Beetroot is 24% higher.
  • Tomato contains 40 times more Vitamin K than Beetroot. While Tomato contains 7.9µg of Vitamin K, Beetroot contains only 0.2µg.
  • Tomato has less Sugar.

Tomatoes, red, ripe, raw, year round average and Beets, raw are the varieties used in this article.

Infographic

Tomato vs Beetroot infographic
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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 less Sodium -93.6%
Contains more Calcium +60%
Contains more Iron +196.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +66.7%
Contains more Potassium +37.1%
Contains more Zinc +105.9%
Contains more Copper +27.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains less Sodium -93.6%
Contains more Calcium +60%
Contains more Iron +196.3%
Contains more Magnesium +109.1%
Contains more Phosphorus +66.7%
Contains more Potassium +37.1%
Contains more Zinc +105.9%
Contains more Copper +27.1%

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
Tomato
7
:
Contains more Vitamin A +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +74.2%
Contains more Folate +626.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +2424.2%
Contains more Vitamin E +1250%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B6 +19.4%
Contains more Vitamin K +3850%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +74.2%
Contains more Folate +626.7%

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.
Tomato Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato Beetroot Opinion
Net carbs 2.69g 6.76g Beetroot
Protein 0.88g 1.61g Beetroot
Fats 0.2g 0.17g Tomato
Carbs 3.89g 9.56g Beetroot
Calories 18kcal 43kcal Beetroot
Starch 0g g Tomato
Fructose 1.37g g Tomato
Sugar 2.63g 6.76g Tomato
Fiber 1.2g 2.8g Beetroot
Calcium 10mg 16mg Beetroot
Iron 0.27mg 0.8mg Beetroot
Magnesium 11mg 23mg Beetroot
Phosphorus 24mg 40mg Beetroot
Potassium 237mg 325mg Beetroot
Sodium 5mg 78mg Tomato
Zinc 0.17mg 0.35mg Beetroot
Copper 0.059mg 0.075mg Beetroot
Vitamin A 833IU 33IU Tomato
Vitamin E 0.54mg 0.04mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13.7mg 4.9mg Tomato
Vitamin B1 0.037mg 0.031mg Tomato
Vitamin B2 0.019mg 0.04mg Beetroot
Vitamin B3 0.594mg 0.334mg Tomato
Vitamin B5 0.089mg 0.155mg Beetroot
Vitamin B6 0.08mg 0.067mg Tomato
Folate 15µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 7.9µg 0.2µg Tomato
Tryptophan 0.006mg 0.019mg Beetroot
Threonine 0.027mg 0.047mg Beetroot
Isoleucine 0.018mg 0.048mg Beetroot
Leucine 0.025mg 0.068mg Beetroot
Lysine 0.027mg 0.058mg Beetroot
Methionine 0.006mg 0.018mg Beetroot
Phenylalanine 0.027mg 0.046mg Beetroot
Valine 0.018mg 0.056mg Beetroot
Histidine 0.014mg 0.021mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.027g Beetroot
Monounsaturated Fat 0.031g 0.032g Beetroot
Polyunsaturated fat 0.083g 0.06g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
16
Tomato
12
Beetroot
Mineral Summary Score
10
Tomato
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
5%
Tomato
10%
Beetroot
Carbohydrates
4%
Tomato
10%
Beetroot
Fats
1%
Tomato
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 73mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 26)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.