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White bread vs. Beetroot — In-Depth Nutrition Comparison

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How are white bread and beetroot different?

  • White bread has more vitamin B1, selenium, iron, vitamin B3, vitamin B2, calcium, manganese, phosphorus, and vitamin B5 than beetroot.
  • Daily need coverage for vitamin B1 for white bread is 42% higher.
  • White bread contains 31 times more selenium than beetroot. While white bread contains 22µg of selenium, beetroot contains only 0.7µg.
  • Beetroot has less sodium.

Bread, white, commercially prepared (includes soft bread crumbs) and Beets, raw are the varieties used in this article.

Infographic

White bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +800%
Contains more IronIron +351.3%
Contains more CopperCopper +34.7%
Contains more ZincZinc +111.4%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +62.9%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +157.9%
Contains less SodiumSodium -84.1%
~equal in Magnesium ~23mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +1619.4%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +1331.1%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more CholineCholine +143.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg
~equal in Folate ~109µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +449.7%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +416.9%
Contains more OtherOther +83.3%
Contains more WaterWater +140.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1771.9%
Contains more Poly. FatPolyunsaturated fat +2570%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Beetroot DV% diff.
Vitamin B1 0.533mg 0.031mg 42%
Selenium 22µg 0.7µg 39%
Iron 3.61mg 0.8mg 35%
Vitamin B3 4.78mg 0.334mg 28%
Sodium 490mg 78mg 18%
Vitamin B2 0.243mg 0.04mg 16%
Starch 37.17g 15%
Protein 8.85g 1.61g 14%
Carbs 49.42g 9.56g 13%
Calcium 144mg 16mg 13%
Calories 266kcal 43kcal 11%
Polyunsaturated fat 1.602g 0.06g 10%
Manganese 0.536mg 0.329mg 9%
Vitamin B5 0.536mg 0.155mg 8%
Phosphorus 98mg 40mg 8%
Potassium 126mg 325mg 6%
Fats 3.33g 0.17g 5%
Vitamin C 0mg 4.9mg 5%
Zinc 0.74mg 0.35mg 4%
Fructose 2.43g 3%
Copper 0.101mg 0.075mg 3%
Saturated fat 0.698g 0.027g 3%
Vitamin B6 0.087mg 0.067mg 2%
Choline 14.6mg 6mg 2%
Vitamin E 0.22mg 0.04mg 1%
Folate 111µg 109µg 1%
Monounsaturated fat 0.599g 0.032g 1%
Net carbs 46.72g 6.76g N/A
Magnesium 23mg 23mg 0%
Sugar 5.67g 6.76g N/A
Fiber 2.7g 2.8g 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
12%
Beetroot
Minerals Daily Need Coverage Score
56%
White bread
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 1.09g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.671g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 9)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.