Brown Rice vs. Beets
Nutrition comparison of Cooked Brown Rice and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and beets:
- Beet has 63% less carbohydrates than brown rice.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Brown rice has 27.1 times less sugar than beet.
- Brown rice has more thiamin, niacin and pantothenic acid, however, beet contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Brown rice is high in calories and beet has 65% less calories than brown rice - beet has 43 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in fat and similar to beets for carbs. Brown rice has a macronutrient ratio of 9:84:7 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Beets | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 84% | 83% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 63% less carbohydrates than brown rice - beet has 9.6g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than brown rice - beet has 2.8g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 27.1 times less sugar than beet - beet has 6.8g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Beets and brown rice contain similar amounts of protein - beet has 1.6g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both beets and brown rice are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than brown rice - beet has 4.9mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Beets and brown rice contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Beets and brown rice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Beets and brown rice contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and pantothenic acid, however, beet contains more folate. Both brown rice and beets contain significant amounts of riboflavin and Vitamin B6.
| Brown Rice | Beets | |
|---|---|---|
| Thiamin | 0.178 MG | 0.031 MG |
| Riboflavin | 0.069 MG | 0.04 MG |
| Niacin | 2.561 MG | 0.334 MG |
| Pantothenic acid | 0.38 MG | 0.155 MG |
| Vitamin B6 | 0.123 MG | 0.067 MG |
| Folate | 9 UG | 109 UG |
Minerals
calcium
Beet has 433% more calcium than brown rice - beet has 16mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Beets and brown rice contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Beet is an excellent source of potassium and it has 278% more potassium than brown rice - beet has 325mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brown rice has more alpha linoleic acid (ALA) than beet per 100 grams.
| Brown Rice | Beets | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than beet per 100 grams.
| Brown Rice | Beets | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.055 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and beet has 70% less calories than brown rice - beet has 43 calories in 100g and brown rice has 123 calories.
Does beets or brown rice have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than brown rice - beet has 9.6g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does beets or brown rice contain more potassium?
Beet is a rich source of potassium and it has 280% more potassium than brown rice - beet has 325mg of potassium in 100 grams and brown rice has 86mg of potassium.