Orange vs. Beets
Nutrition comparison of Orange and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and beets:
- Both beets and orange are high in dietary fiber.
- Beet is an excellent source of potassium.
- Orange has more thiamin, however, beet contains more folate.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and orange contain similar amounts of calories - beet has 43 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to beets for fat. Orange has a macronutrient ratio of 6:91:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and orange contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both beets and orange are high in dietary fiber. Beet has 17% more dietary fiber than orange - beet has 2.8g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Beets and orange contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Beets and orange contain similar amounts of protein - beet has 1.6g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both beets and orange are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 818% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Beets and orange contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Beets and orange contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Beets and orange contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, beet contains more folate. Both orange and beets contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange | Beets | |
|---|---|---|
| Thiamin | 0.1 MG | 0.031 MG |
| Riboflavin | 0.04 MG | 0.04 MG |
| Niacin | 0.4 MG | 0.334 MG |
| Pantothenic acid | 0.25 MG | 0.155 MG |
| Vitamin B6 | 0.051 MG | 0.067 MG |
| Folate | 17 UG | 109 UG |
Minerals
calcium
Orange is a great source of calcium and it has 169% more calcium than beet - beet has 16mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Beet has 789% more iron than orange - beet has 0.8mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Beet is an excellent source of potassium and it has 92% more potassium than orange - beet has 325mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Beets | |
|---|---|---|
| beta-carotene | 71 UG | 20 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than beet per 100 grams.
| Orange | Beets | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both orange and beets contain significant amounts of linoleic acid.
| Orange | Beets | |
|---|---|---|
| linoleic acid | 0.031 G | 0.055 G |
| Total | 0.031 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.
Orange 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 % |
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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 orange contain more calories in 100 grams?Beets and orange contain similar amounts of calories - beet has 43 calories in 100g and orange has 46 calories.
Does beets or orange have more carbohydrates?
By weight, beets and orange contain similar amounts of carbs - beet has 9.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does beets or orange contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than orange - beet has 325mg of potassium in 100 grams and orange has 169mg of potassium.