Egg White vs. Beets
Nutrition comparison of Egg White and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and beets:
- Beet has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Egg white has 12.1 times less carbohydrates than beet.
- Egg white has 8.5 times less sugar than beet.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and egg white contain similar amounts of calories - beet has 43 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to beets for fat. Egg white has a macronutrient ratio of 91:6:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Beets | |
|---|---|---|
| Protein | 91% | 14% |
| Carbohydrates | 6% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 12.1 times less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than egg white - beet has 2.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 8.5 times less sugar than beet - beet has 6.8g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 577% more protein than beet - beet has 1.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both beets and egg white are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than egg white - beet has 4.9mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Beets and egg white contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Beets and egg white contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Beets and egg white contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Beet has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and beets contain significant amounts of niacin and pantothenic acid.
| Egg White | Beets | |
|---|---|---|
| Thiamin | 0.004 MG | 0.031 MG |
| Riboflavin | 0.439 MG | 0.04 MG |
| Niacin | 0.105 MG | 0.334 MG |
| Pantothenic acid | 0.19 MG | 0.155 MG |
| Vitamin B6 | 0.005 MG | 0.067 MG |
| Folate | 4 UG | 109 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Beet has 129% more calcium than egg white - beet has 16mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Beet has 900% more iron than egg white - beet has 0.8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Beet is an excellent source of potassium and it has 99% more potassium than egg white - beet has 325mg of potassium per 100 grams and egg white has 163mg of potassium.
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.
Egg White 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 egg white contain more calories in 100 grams?Beets and egg white contain similar amounts of calories - beet has 43 calories in 100g and egg white has 52 calories.
Is beets or egg white better for protein?
Egg white is a great source of protein and it has 580% more protein than beet - beet has 1.6g of protein per 100 grams and egg white has 10.9g of protein.
Does beets or egg white have more carbohydrates?
By weight, egg white has 12.1 times fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
Does beets or egg white contain more potassium?
Beet is a rich source of potassium and it has 100% more potassium than egg white - beet has 325mg of potassium in 100 grams and egg white has 163mg of potassium.