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  6. Beetroot vs. Cauliflower

Beetroot vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on the differences between beetroot and cauliflower

  • Beetroot has more folate and manganese; however, cauliflower is higher in vitamin C, vitamin K, vitamin B5, vitamin B6, and choline.
  • Cauliflower covers your daily vitamin C needs 48% more than beetroot.
  • Cauliflower contains 2 times less manganese than beetroot. Beetroot contains 0.329mg of manganese, while cauliflower contains 0.155mg.

Food varieties used in this article are Beets, raw and Cauliflower, raw.

Infographic

Beetroot vs Cauliflower infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +90.5%
Contains more CopperCopper +92.3%
Contains more ZincZinc +29.6%
Contains more ManganeseManganese +112.3%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -61.5%
~equal in Potassium ~299mg
~equal in Phosphorus ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +91.2%
Contains more Vitamin CVitamin C +883.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +330.3%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more Vitamin KVitamin K +7650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Cauliflower DV% diff.
Vitamin C 4.9mg 48.2mg 48%
Vitamin K 0.2µg 15.5µg 13%
Folate 109µg 57µg 13%
Vitamin B5 0.155mg 0.667mg 10%
Vitamin B6 0.067mg 0.184mg 9%
Manganese 0.329mg 0.155mg 8%
Choline 6mg 44.3mg 7%
Iron 0.8mg 0.42mg 5%
Copper 0.075mg 0.039mg 4%
Fiber 2.8g 2g 3%
Carbs 9.56g 4.97g 2%
Magnesium 23mg 15mg 2%
Sodium 78mg 30mg 2%
Vitamin B1 0.031mg 0.05mg 2%
Vitamin B2 0.04mg 0.06mg 2%
Calories 43kcal 25kcal 1%
Protein 1.61g 1.92g 1%
Calcium 16mg 22mg 1%
Potassium 325mg 299mg 1%
Zinc 0.35mg 0.27mg 1%
Phosphorus 40mg 44mg 1%
Vitamin B3 0.334mg 0.507mg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 3.7g 7.7g N/A
Calories per 10 g protein 267kcal 130kcal N/A
Weight per 100 calories 233g 400g N/A
Fats 0.17g 0.28g 0%
Net carbs 6.76g 2.97g N/A
Sugar 6.76g 1.91g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.04mg 0.08mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.032g 0.034g 0%
Polyunsaturated fat 0.06g 0.031g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.047mg 0.076mg 0%
Isoleucine 0.048mg 0.071mg 0%
Leucine 0.068mg 0.106mg 0%
Lysine 0.058mg 0.217mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.046mg 0.065mg 0%
Valine 0.056mg 0.125mg 0%
Histidine 0.021mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +92.4%
Contains more ProteinProtein +19.3%
Contains more FatsFats +64.7%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +93.5%
~equal in Monounsaturated fat ~0.034g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.