Walnut vs. Beetroot — In-Depth Nutrition Comparison
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A recap on differences between walnut and beetroot
- Beetroot has less copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, zinc, and fiber.
- Walnut covers your daily copper needs 168% more than beetroot.
- Beetroot contains 227 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while beetroot contains 0.027g.
- The glycemic index of beetroot is higher.
Food varieties used in this article are Nuts, walnuts, english and Beets, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +587% |
| Contains more CalciumCalcium | +512.5% |
| Contains more PotassiumPotassium | +35.7% |
| Contains more IronIron | +263.8% |
| Contains more CopperCopper | +2014.7% |
| Contains more ZincZinc | +782.9% |
| Contains more PhosphorusPhosphorus | +765% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +937.7% |
| Contains more SeleniumSelenium | +600% |
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 EVitamin E | +1650% |
| Contains more Vitamin B1Vitamin B1 | +1000% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B3Vitamin B3 | +236.8% |
| Contains more Vitamin B5Vitamin B5 | +267.7% |
| Contains more Vitamin B6Vitamin B6 | +701.5% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more CholineCholine | +553.3% |
| Contains more Vitamin CVitamin C | +276.9% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +11.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.06g | 314% |
| Copper | 1.586mg | 0.075mg | 168% |
| Manganese | 3.414mg | 0.329mg | 134% |
| Fats | 65.21g | 0.17g | 100% |
| Phosphorus | 346mg | 40mg | 44% |
| Vitamin B6 | 0.537mg | 0.067mg | 36% |
| Magnesium | 158mg | 23mg | 32% |
| Calories | 654kcal | 43kcal | 31% |
| Saturated fat | 6.126g | 0.027g | 28% |
| Protein | 15.23g | 1.61g | 27% |
| Vitamin B1 | 0.341mg | 0.031mg | 26% |
| Iron | 2.91mg | 0.8mg | 26% |
| Zinc | 3.09mg | 0.35mg | 25% |
| Monounsaturated fat | 8.933g | 0.032g | 22% |
| Fiber | 6.7g | 2.8g | 16% |
| Selenium | 4.9µg | 0.7µg | 8% |
| Calcium | 98mg | 16mg | 8% |
| Vitamin B2 | 0.15mg | 0.04mg | 8% |
| Vitamin B5 | 0.57mg | 0.155mg | 8% |
| Choline | 39.2mg | 6mg | 6% |
| Vitamin B3 | 1.125mg | 0.334mg | 5% |
| Vitamin C | 1.3mg | 4.9mg | 4% |
| Vitamin E | 0.7mg | 0.04mg | 4% |
| Folate | 98µg | 109µg | 3% |
| Sodium | 2mg | 78mg | 3% |
| Potassium | 441mg | 325mg | 3% |
| Vitamin K | 2.7µg | 0.2µg | 2% |
| Carbs | 13.71g | 9.56g | 1% |
| Net carbs | 7.01g | 6.76g | N/A |
| Sugar | 2.61g | 6.76g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 2µg | 0% |
| Tryptophan | 0.17mg | 0.019mg | 0% |
| Threonine | 0.596mg | 0.047mg | 0% |
| Isoleucine | 0.625mg | 0.048mg | 0% |
| Leucine | 1.17mg | 0.068mg | 0% |
| Lysine | 0.424mg | 0.058mg | 0% |
| Methionine | 0.236mg | 0.018mg | 0% |
| Phenylalanine | 0.711mg | 0.046mg | 0% |
| Valine | 0.753mg | 0.056mg | 0% |
| Histidine | 0.391mg | 0.021mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +846% |
| Contains more FatsFats | +38258.8% |
| Contains more CarbsCarbs | +43.4% |
| Contains more OtherOther | +64.8% |
| Contains more WaterWater | +2051.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +27815.6% |
| Contains more Poly. FatPolyunsaturated fat | +78523.3% |
| Contains less Sat. FatSaturated fat | -99.6% |
