Beef vs. Beets
Nutrition comparison of Cooked Beef and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and beets:
- Both beef and beets are high in potassium.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Beet is a great source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and beet has 84% less calories than beef - beef has 277 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Beef has a macronutrient ratio of 38:0:62 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Beets | |
|---|---|---|
| Protein | 38% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than beef - beet has 2.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than beet - beet has 6.8g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 14 times more protein than beet - beef has 25.4g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and beet has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
trans fat
Beet has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and beet does not contain significant amounts.
cholesterol
Beet has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than beef - beet has 4.9mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and beets contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin D
Beef and beets contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beef and beets contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Beef and beets contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate. Both beef and beets contain significant amounts of thiamin.
| Beef | Beets | |
|---|---|---|
| Thiamin | 0.051 MG | 0.031 MG |
| Riboflavin | 0.176 MG | 0.04 MG |
| Niacin | 4.537 MG | 0.334 MG |
| Pantothenic acid | 0.658 MG | 0.155 MG |
| Vitamin B6 | 0.336 MG | 0.067 MG |
| Folate | 11 UG | 109 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 119% more calcium than beet - beef has 35mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beef is a great source of iron and it has 181% more iron than beet - beef has 2.3mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both beef and beets are high in potassium. Beet has 18% more potassium than beef - beef has 275mg of potassium per 100 grams and beet has 325mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beef | Beets | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.005 G |
| Total | 0.056 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than beet per 100 grams.
| Beef | Beets | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.055 G |
| Total | 0.402 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.
Cooked Beef 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 beef or beets contain more calories in 100 grams?Beef is high in calories and beet has 80% less calories than beef - beef has 277 calories in 100g and beet has 43 calories.
Is beef or beets better for protein?
Beef is a fantastic source of protein and it has 14 times more protein than beet - beef has 25.4g of protein per 100 grams and beet has 1.6g of protein.
Does beets or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and beef has no carbs..
Does beef or beets contain more potassium?
Both beef and beets are high in potassium. Beet has 20% more potassium than beef - beef has 275mg of potassium in 100 grams and beet has 325mg of potassium.