Almonds vs. Beets
Nutrition comparison of Almonds and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and beets:
- Both beets and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Beet has 56% less carbohydrates than almond.
- Beet has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and beet has 93% less calories than almond - beet has 43 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to beets for protein. Almonds has a macronutrient ratio of 14:14:73 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Beets | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 14% | 83% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 56% less carbohydrates than almond - beet has 9.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both beets and almonds are high in dietary fiber. Almond has 346% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Beets and almonds contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 12 times more protein than beet - beet has 1.6g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Beet has signficantly less saturated fat than almond - beet has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and beets are low in trans fat - almond has 0.02g of trans fat per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than almond - beet has 4.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Beets and almonds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 639 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Beets and almonds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
| Almonds | Beets | |
|---|---|---|
| Thiamin | 0.205 MG | 0.031 MG |
| Riboflavin | 1.138 MG | 0.04 MG |
| Niacin | 3.618 MG | 0.334 MG |
| Pantothenic acid | 0.471 MG | 0.155 MG |
| Vitamin B6 | 0.137 MG | 0.067 MG |
| Folate | 44 UG | 109 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 15 times more calcium than beet - beet has 16mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 364% more iron than beet - beet has 0.8mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both beets and almonds are high in potassium. Almond has 126% more potassium than beet - beet has 325mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin, kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than almond per 100 grams.
| Almonds | Beets | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and beets contain small amounts of beta-carotene.
| Almonds | Beets | |
|---|---|---|
| beta-carotene | 1 UG | 20 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and beets contain small amounts of alpha linoleic acid (ALA).
| Almonds | Beets | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than beet per 100 grams.
| Almonds | Beets | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.055 G |
| Total | 12.326 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or almonds contain more calories in 100 grams?Almond is high in calories and beet has 90% less calories than almond - beet has 43 calories in 100g and almond has 579 calories.
Does beets or almonds have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than almond - beet has 9.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does beets or almonds contain more calcium?
Almond is a rich source of calcium and it has 15 times more calcium than beet - beet has 16mg of calcium in 100 grams and almond has 269mg of calcium.
Does beets or almonds contain more iron?
Almond is an abundant source of iron and it has 360% more iron than beet - beet has 0.8mg of iron in 100 grams and almond has 3.7mg of iron.
Does beets or almonds contain more potassium?
Both beets and almonds are high in potassium. Almond has 130% more potassium than beet - beet has 325mg of potassium in 100 grams and almond has 733mg of potassium.