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Beetroot vs. Corn — In-Depth Nutrition Comparison

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How are beetroot and corn different?

  • Beetroot is richer in folate and manganese, while corn is higher in vitamin B5, vitamin B3, vitamin B6, phosphorus, and vitamin B1.
  • Beetroot covers your daily need for folate, 22% more than corn.
  • Beetroot contains 2 times more manganese than corn. Beetroot contains 0.329mg of manganese, while corn contains 0.167mg.
  • Corn is lower in sugar.
  • Beetroot has a higher glycemic index (64) than corn (52).

Beets, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Beetroot vs Corn 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.
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%
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +49.1%
Contains more IronIron +77.8%
Contains more CopperCopper +53.1%
Contains more ManganeseManganese +97%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +13%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +92.5%
Contains less SodiumSodium -98.7%

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 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%
Corn
Corn
9
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more FolateFolate +373.9%
Contains more Vitamin CVitamin C +12.2%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +403.9%
Contains more Vitamin B5Vitamin B5 +411%
Contains more Vitamin B6Vitamin B6 +107.5%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Corn DV% diff.
Folate 109µg 23µg 22%
Vitamin B5 0.155mg 0.792mg 13%
Vitamin B3 0.334mg 1.683mg 8%
Manganese 0.329mg 0.167mg 7%
Vitamin B6 0.067mg 0.139mg 6%
Phosphorus 40mg 77mg 5%
Vitamin B1 0.031mg 0.093mg 5%
Protein 1.61g 3.41g 4%
Carbs 9.56g 20.98g 4%
Iron 0.8mg 0.45mg 4%
Choline 6mg 29.1mg 4%
Polyunsaturated fat 0.06g 0.603g 4%
Calories 43kcal 96kcal 3%
Potassium 325mg 218mg 3%
Copper 0.075mg 0.049mg 3%
Starch 7.17g 3%
Sodium 78mg 1mg 3%
Fats 0.17g 1.5g 2%
Fiber 2.8g 2.4g 2%
Zinc 0.35mg 0.62mg 2%
Vitamin C 4.9mg 5.5mg 1%
Magnesium 23mg 26mg 1%
Calcium 16mg 3mg 1%
Vitamin A 2µg 13µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B2 0.04mg 0.057mg 1%
Saturated fat 0.027g 0.197g 1%
Monounsaturated fat 0.032g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.7g 3.6g N/A
Calories per 10 g protein 267kcal 282kcal N/A
Weight per 100 calories 233g 104g N/A
Net carbs 6.76g 18.58g N/A
Sugar 6.76g 4.54g N/A
Vitamin E 0.04mg 0.09mg 0%
Vitamin K 0.2µg 0.4µg 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.047mg 0.133mg 0%
Isoleucine 0.048mg 0.133mg 0%
Leucine 0.068mg 0.358mg 0%
Lysine 0.058mg 0.141mg 0%
Methionine 0.018mg 0.069mg 0%
Phenylalanine 0.046mg 0.155mg 0%
Valine 0.056mg 0.191mg 0%
Histidine 0.021mg 0.091mg 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
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +19.3%
Contains more OtherOther +54.3%
Contains more ProteinProtein +111.8%
Contains more FatsFats +782.4%
Contains more CarbsCarbs +119.5%

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +1068.8%
Contains more Poly. FatPolyunsaturated fat +905%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.