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  6. Flour vs. Beetroot

Flour vs. Beetroot — In-Depth Nutrition Comparison

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Differences between Flour and Beetroot

  • Flour is higher in Vitamin B1, Selenium, Iron, Vitamin B2, Vitamin B3, Folate, Manganese, Phosphorus, and Copper, however, Beetroot is richer in Potassium.
  • Flour's daily need coverage for Vitamin B1 is 63% higher.
  • Flour has 48 times more Selenium than Beetroot. While Flour has 33.9µg of Selenium, Beetroot has only 0.7µg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beets, raw.

Infographic

Flour 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.
Flour
Flour
7
:
3
Beetroot
Beetroot
Contains more Iron +480%
Contains more Phosphorus +170%
Contains less Sodium -97.4%
Contains more Zinc +100%
Contains more Copper +92%
Contains more Manganese +107.3%
Contains more Selenium +4742.9%
Contains more Potassium +203.7%
Equal in Calcium - 16
Equal in Magnesium - 23
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Iron +480%
Contains more Phosphorus +170%
Contains less Sodium -97.4%
Contains more Zinc +100%
Contains more Copper +92%
Contains more Manganese +107.3%
Contains more Selenium +4742.9%
Contains more Potassium +203.7%
Equal in Calcium - 16
Equal in Magnesium - 23

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.
Flour
Flour
7
:
3
Beetroot
Beetroot
Contains more Vitamin E +50%
Contains more Vitamin B1 +2432.3%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1667.7%
Contains more Vitamin B5 +182.6%
Contains more Folate +67.9%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +52.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 E +50%
Contains more Vitamin B1 +2432.3%
Contains more Vitamin B2 +1135%
Contains more Vitamin B3 +1667.7%
Contains more Vitamin B5 +182.6%
Contains more Folate +67.9%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +52.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Beetroot
Beetroot
Contains more Protein +541.6%
Contains more Fats +476.5%
Contains more Carbs +698.2%
Contains more Water +634.7%
Contains more Other +134.8%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +541.6%
Contains more Fats +476.5%
Contains more Carbs +698.2%
Contains more Water +634.7%
Contains more Other +134.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +171.9%
Contains more Polyunsaturated fat +588.3%
Contains less Saturated Fat -82.6%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +171.9%
Contains more Polyunsaturated fat +588.3%
Contains less Saturated Fat -82.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Beetroot
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flour Beetroot Opinion
Net carbs 73.61g 6.76g Flour
Protein 10.33g 1.61g Flour
Fats 0.98g 0.17g Flour
Carbs 76.31g 9.56g Flour
Calories 364kcal 43kcal Flour
Sugar 0.27g 6.76g Flour
Fiber 2.7g 2.8g Beetroot
Calcium 15mg 16mg Beetroot
Iron 4.64mg 0.8mg Flour
Magnesium 22mg 23mg Beetroot
Phosphorus 108mg 40mg Flour
Potassium 107mg 325mg Beetroot
Sodium 2mg 78mg Flour
Zinc 0.7mg 0.35mg Flour
Copper 0.144mg 0.075mg Flour
Manganese 0.682mg 0.329mg Flour
Selenium 33.9µg 0.7µg Flour
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.06mg 0.04mg Flour
Vitamin C 0mg 4.9mg Beetroot
Vitamin B1 0.785mg 0.031mg Flour
Vitamin B2 0.494mg 0.04mg Flour
Vitamin B3 5.904mg 0.334mg Flour
Vitamin B5 0.438mg 0.155mg Flour
Vitamin B6 0.044mg 0.067mg Beetroot
Folate 183µg 109µg Flour
Vitamin K 0.3µg 0.2µg Flour
Tryptophan 0.127mg 0.019mg Flour
Threonine 0.281mg 0.047mg Flour
Isoleucine 0.357mg 0.048mg Flour
Leucine 0.71mg 0.068mg Flour
Lysine 0.228mg 0.058mg Flour
Methionine 0.183mg 0.018mg Flour
Phenylalanine 0.52mg 0.046mg Flour
Valine 0.415mg 0.056mg Flour
Histidine 0.23mg 0.021mg Flour
Saturated Fat 0.155g 0.027g Beetroot
Monounsaturated Fat 0.087g 0.032g Flour
Polyunsaturated fat 0.413g 0.06g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
12%
Beetroot
Minerals Daily Need Coverage Score
59%
Flour
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.49g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 76mg)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 8)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.