Grapefruit vs. Beets
Nutrition comparison of Grapefruit and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and beets:
- Beet has more folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and grapefruit contain similar amounts of calories - beet has 43 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, heavier in carbs and similar to beets for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Beets | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 91% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and grapefruit contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than grapefruit - beet has 2.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Beets and grapefruit contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Beets and grapefruit contain similar amounts of protein - beet has 1.6g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both beets and grapefruit are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 537% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 28 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Beets and grapefruit contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Beets and grapefruit contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Beet has more folate. Both grapefruit and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Grapefruit | Beets | |
|---|---|---|
| Thiamin | 0.043 MG | 0.031 MG |
| Riboflavin | 0.031 MG | 0.04 MG |
| Niacin | 0.204 MG | 0.334 MG |
| Pantothenic acid | 0.262 MG | 0.155 MG |
| Vitamin B6 | 0.053 MG | 0.067 MG |
| Folate | 13 UG | 109 UG |
Minerals
calcium
Beets and grapefruit contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Beet has 900% more iron than grapefruit - beet has 0.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Beet is an excellent source of potassium and it has 141% more potassium than grapefruit - beet has 325mg of potassium per 100 grams and grapefruit has 135mg 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, both grapefruit and beets contain significant amounts of luteolin.
| Grapefruit | Beets | |
|---|---|---|
| luteolin | 0.6 mg | 0.37 mg |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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,
| Grapefruit | Beets | |
|---|---|---|
| beta-carotene | 686 UG | 20 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and beets contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Beets | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.005 G |
| Total | 0.008 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and beets contain significant amounts of linoleic acid.
| Grapefruit | Beets | |
|---|---|---|
| linoleic acid | 0.029 G | 0.055 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Beets (Beets, raw) .
Grapefruit g
()
|
Daily Values (%) |
Beets g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Beets and grapefruit contain similar amounts of calories - beet has 43 calories in 100g and grapefruit has 42 calories.
Does beets or grapefruit have more carbohydrates?
By weight, beets and grapefruit contain similar amounts of carbs - beet has 9.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does beets or grapefruit contain more potassium?
Beet is a rich source of potassium and it has 140% more potassium than grapefruit - beet has 325mg of potassium in 100 grams and grapefruit has 135mg of potassium.