Apple vs. Beets
Nutrition comparison of Apple and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and beets:
- Both beets and apple are high in dietary fiber.
- Beet has more pantothenic acid and folate.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and apple contain similar amounts of calories - beet has 43 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to beets for fat. Apple has a macronutrient ratio of 2:96:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Beets | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and apple contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both beets and apple are high in dietary fiber. Beet has 17% more dietary fiber than apple - beet has 2.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Beets and apple contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Beets and apple contain similar amounts of protein - beet has 1.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both beets and apple are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Beets and apple contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Beets and apple contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Beets and apple contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Beets and apple contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Beet has more pantothenic acid and folate. Both apple and beets contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Beets | |
|---|---|---|
| Thiamin | 0.017 MG | 0.031 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.091 MG | 0.334 MG |
| Pantothenic acid | 0.061 MG | 0.155 MG |
| Vitamin B6 | 0.041 MG | 0.067 MG |
| Folate | 3 UG | 109 UG |
Minerals
calcium
Beet has 167% more calcium than apple - beet has 16mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Beet has 567% more iron than apple - beet has 0.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Beet is an excellent source of potassium and it has 204% more potassium than apple - beet has 325mg of potassium per 100 grams and apple has 107mg 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, beet has more luteolin than apple per 100 grams, however, apple contains more quercetin than beet per 100 grams.
| Apple | Beets | |
|---|---|---|
| luteolin | 0.12 mg | 0.37 mg |
| kaempferol | 0.14 mg | ~ |
| Quercetin | 4.01 mg | 0.13 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 apple and beets contain significant amounts of beta-carotene.
| Apple | Beets | |
|---|---|---|
| beta-carotene | 27 UG | 20 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and beets contain small amounts of alpha linoleic acid (ALA).
| Apple | Beets | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.005 G |
| Total | 0.009 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both apple and beets contain significant amounts of linoleic acid.
| Apple | Beets | |
|---|---|---|
| linoleic acid | 0.043 G | 0.055 G |
| Total | 0.043 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.
Apple 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 contain more calories in 100 grams?Beets and apple contain similar amounts of calories - beet has 43 calories in 100g and apple has 52 calories.
Does beets or apple have more carbohydrates?
By weight, beets and apple contain similar amounts of carbs - beet has 9.6g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does beets or apple contain more potassium?
Beet is a rich source of potassium and it has 200% more potassium than apple - beet has 325mg of potassium in 100 grams and apple has 107mg of potassium.