Spinach vs. Beetroot — In-Depth Nutrition Comparison
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How are spinach and beetroot different?
- Spinach is higher than beetroot in vitamin K, vitamin A, iron, manganese, magnesium, vitamin B2, vitamin E, vitamin B6, calcium, and copper.
- Spinach covers your daily need for vitamin K, 411% more than beetroot.
- Spinach contains 318 times more vitamin A than beetroot. Spinach contains 10481 IU of vitamin A, while beetroot contains 33 IU.
- Beetroot has a higher glycemic index (64) than spinach (32).
Spinach, cooked, boiled, drained, without salt and Beets, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +278.3% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +43.4% |
| Contains more IronIron | +346.3% |
| Contains more CopperCopper | +132% |
| Contains more ZincZinc | +117.1% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -10.3% |
| Contains more ManganeseManganese | +184.2% |
| Contains more SeleniumSelenium | +114.3% |
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 CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +26100% |
| Contains more Vitamin EVitamin E | +5100% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin B2Vitamin B2 | +490% |
| Contains more Vitamin B3Vitamin B3 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +261.2% |
| Contains more Vitamin KVitamin K | +246700% |
| Contains more FolateFolate | +33.9% |
| Contains more CholineCholine | +228.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 0.2µg | 411% |
| Vitamin A | 524µg | 2µg | 58% |
| Iron | 3.57mg | 0.8mg | 35% |
| Manganese | 0.935mg | 0.329mg | 26% |
| Magnesium | 87mg | 23mg | 15% |
| Vitamin B2 | 0.236mg | 0.04mg | 15% |
| Vitamin E | 2.08mg | 0.04mg | 14% |
| Vitamin B6 | 0.242mg | 0.067mg | 13% |
| Calcium | 136mg | 16mg | 12% |
| Copper | 0.174mg | 0.075mg | 11% |
| Folate | 146µg | 109µg | 9% |
| Vitamin B1 | 0.095mg | 0.031mg | 5% |
| Vitamin C | 9.8mg | 4.9mg | 5% |
| Zinc | 0.76mg | 0.35mg | 4% |
| Potassium | 466mg | 325mg | 4% |
| Protein | 2.97g | 1.61g | 3% |
| Fiber | 2.4g | 2.8g | 2% |
| Phosphorus | 56mg | 40mg | 2% |
| Carbs | 3.75g | 9.56g | 2% |
| Choline | 19.7mg | 6mg | 2% |
| Vitamin B3 | 0.49mg | 0.334mg | 1% |
| Calories | 23kcal | 43kcal | 1% |
| Selenium | 1.5µg | 0.7µg | 1% |
| Fats | 0.26g | 0.17g | 0% |
| Net carbs | 1.35g | 6.76g | N/A |
| Sugar | 0.43g | 6.76g | N/A |
| Sodium | 70mg | 78mg | 0% |
| Vitamin B5 | 0.145mg | 0.155mg | 0% |
| Saturated fat | 0.043g | 0.027g | 0% |
| Monounsaturated fat | 0.006g | 0.032g | 0% |
| Polyunsaturated fat | 0.109g | 0.06g | 0% |
| Tryptophan | 0.04mg | 0.019mg | 0% |
| Threonine | 0.127mg | 0.047mg | 0% |
| Isoleucine | 0.152mg | 0.048mg | 0% |
| Leucine | 0.231mg | 0.068mg | 0% |
| Lysine | 0.182mg | 0.058mg | 0% |
| Methionine | 0.055mg | 0.018mg | 0% |
| Phenylalanine | 0.134mg | 0.046mg | 0% |
| Valine | 0.168mg | 0.056mg | 0% |
| Histidine | 0.066mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.5% |
| Contains more FatsFats | +52.9% |
| Contains more OtherOther | +67.6% |
| Contains more CarbsCarbs | +154.9% |
~equal in
Water
~87.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +81.7% |
| Contains less Sat. FatSaturated fat | -37.2% |
| Contains more Mono. FatMonounsaturated fat | +433.3% |
