Apple Juice vs. Beets
Nutrition comparison of Apple Juice and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and beets:
- Beet has more pantothenic acid, Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and apple juice contain similar amounts of calories - beet has 43 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and similar to beets for fat. Apple juice has a macronutrient ratio of 1:97:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Beets | |
|---|---|---|
| Protein | 1% | 14% |
| Carbohydrates | 97% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and apple juice contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 13 times more dietary fiber than apple juice - beet has 2.8g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Beets and apple juice contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Beets and apple juice contain similar amounts of protein - beet has 1.6g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both beets and apple juice are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Beet has 444% more Vitamin C than apple juice - beet has 4.9mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Beets and apple juice contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Beets and apple juice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Beets and apple juice contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Beet has more pantothenic acid, Vitamin B6 and folate. Both apple juice and beets contain significant amounts of thiamin, riboflavin and niacin.
| Apple Juice | Beets | |
|---|---|---|
| Thiamin | 0.021 MG | 0.031 MG |
| Riboflavin | 0.017 MG | 0.04 MG |
| Niacin | 0.073 MG | 0.334 MG |
| Pantothenic acid | 0.049 MG | 0.155 MG |
| Vitamin B6 | 0.018 MG | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Beet has 100% more calcium than apple juice - beet has 16mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Beet has 567% more iron than apple juice - beet has 0.8mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Beet is an excellent source of potassium and it has 222% more potassium than apple juice - beet has 325mg of potassium per 100 grams and apple juice has 101mg 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, apple juice has more quercetin than beet per 100 grams, however, beet contains more luteolin than apple juice per 100 grams.
| Apple Juice | Beets | |
|---|---|---|
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.58 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple juice and beets contain small amounts of alpha linoleic acid (ALA).
| Apple Juice | Beets | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.005 G |
| Total | 0.007 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and beets contain significant amounts of linoleic acid.
| Apple Juice | Beets | |
|---|---|---|
| linoleic acid | 0.033 G | 0.055 G |
| Total | 0.033 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.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Beets (Beets, raw) .
Apple Juice 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 apple juice contain more calories in 100 grams?Beets and apple juice contain similar amounts of calories - beet has 43 calories in 100g and apple juice has 46 calories.
Does beets or apple juice have more carbohydrates?
By weight, beets and apple juice contain similar amounts of carbs - beet has 9.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does beets or apple juice contain more potassium?
Beet is a rich source of potassium and it has 220% more potassium than apple juice - beet has 325mg of potassium in 100 grams and apple juice has 101mg of potassium.