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  6. Tomato vs. Beetroot

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
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.
Tomato
Tomato
1
:
9
Beetroot
Beetroot
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%
Contains more Manganese +188.6%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
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%
Contains more Manganese +188.6%
Contains more Selenium +∞%

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.
Tomato
Tomato
7
:
3
Beetroot
Beetroot
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%
Tomato
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%
Beetroot
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Beetroot
Beetroot
Contains more Fats +17.6%
Contains more Protein +83%
Contains more Carbs +145.8%
Contains more Other +111.8%
Equal in Water - 87.58
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +17.6%
Contains more Protein +83%
Contains more Carbs +145.8%
Contains more Other +111.8%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +38.3%
Equal in Saturated Fat - 0.027
Equal in Monounsaturated Fat - 0.032
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +38.3%
Equal in Saturated Fat - 0.027
Equal in Monounsaturated Fat - 0.032

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1.37g 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
Manganese 0.114mg 0.329mg Beetroot
Selenium 0µg 0.7µg Beetroot
Vitamin A 833IU 33IU Tomato
Vitamin A RAE 42µg 2µg Tomato
Vitamin E 0.54mg 0.04mg Tomato
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 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
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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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
16%
Tomato
12%
Beetroot
Minerals Daily Need Coverage Score
9%
Tomato
19%
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 - 41)
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

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. 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.