Milk vs. Beets
Nutrition comparison of Milk and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and beets:
- Beet has 45.5 times less saturated fat than milk.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and milk contain similar amounts of calories - beet has 43 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Milk has a macronutrient ratio of 27:38:35 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Beets | |
|---|---|---|
| Protein | 27% | 14% |
| Carbohydrates | 38% | 83% |
| Fat | 35% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and milk contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than milk - beet has 2.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Beets and milk contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 105% more protein than beet - beet has 1.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Beet has 45.5 times less saturated fat than milk - beet has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and beets are low in trans fat - milk has 0.09g of trans fat per 100 grams and beet does not contain significant amounts.
cholesterol
Both milk and beets are low in cholesterol - milk has 8mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has 23 times more Vitamin C than milk - beet has 4.9mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 26 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than beet - milk has 49iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beets and milk contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Beets and milk contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more folate. Both milk and beets contain significant amounts of thiamin, niacin and Vitamin B6.
| Milk | Beets | |
|---|---|---|
| Thiamin | 0.039 MG | 0.031 MG |
| Riboflavin | 0.185 MG | 0.04 MG |
| Niacin | 0.092 MG | 0.334 MG |
| Pantothenic acid | 0.356 MG | 0.155 MG |
| Vitamin B6 | 0.038 MG | 0.067 MG |
| Folate | 5 UG | 109 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Beet has 39 times more iron than milk - beet has 0.8mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Beet is an excellent source of potassium and it has 132% more potassium than milk - beet has 325mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
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 milk and beets contain small amounts of beta-carotene.
| Milk | Beets | |
|---|---|---|
| beta-carotene | 4 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and beets contain small amounts of alpha linoleic acid (ALA).
| Milk | 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 milk and beets contain significant amounts of linoleic acid.
| Milk | Beets | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.055 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Beets and milk contain similar amounts of calories - beet has 43 calories in 100g and milk has 50 calories.
Does beets or milk have more carbohydrates?
By weight, beets and milk contain similar amounts of carbs - beet has 9.6g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does beets or milk contain more calcium?
Milk is a rich source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium in 100 grams and milk has 120mg of calcium.
Does beets or milk contain more potassium?
Beet is a rich source of potassium and it has 130% more potassium than milk - beet has 325mg of potassium in 100 grams and milk has 140mg of potassium.