Beets vs. Russet Potato
Nutrition comparison of Beets and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and russet potato:
- Both beets and russet potato are high in potassium.
- Beet is a great source of dietary fiber.
- Russet potato has 9.9 times less sugar than beet.
- Russet potato has more thiamin, niacin and Vitamin B6, however, beet contains more folate.
USDA sources for nutritional information: Beets (Beets, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 46% less calories than russet potato - beet has 43 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, beets is lighter in carbs and similar to russet potato for protein and fat. Beets has a macronutrient ratio of 14:83:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Russet Potato | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 83% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 47% less carbohydrates than russet potato - beet has 9.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - beet has 2.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 9.9 times less sugar than beet - beet has 6.8g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Beets and russet potato contain similar amounts of protein - beet has 1.6g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both beets and russet potato are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Beets and russet potato contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Beets and russet potato contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Beets and russet potato contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Beets and russet potato contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, beet contains more folate. Both beets and russet potato contain significant amounts of riboflavin and pantothenic acid.
| Beets | Russet Potato | |
|---|---|---|
| Thiamin | 0.031 MG | 0.082 MG |
| Riboflavin | 0.04 MG | 0.033 MG |
| Niacin | 0.334 MG | 1.035 MG |
| Pantothenic acid | 0.155 MG | 0.301 MG |
| Vitamin B6 | 0.067 MG | 0.345 MG |
| Folate | 109 UG | 14 UG |
Minerals
calcium
Beets and russet potato contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Beets and russet potato contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both beets and russet potato are high in potassium. Russet potato has 28% more potassium than beet - beet has 325mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and russet potato contain small amounts of alpha linoleic acid (ALA).
| Beets | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.01 G |
| Total | 0.005 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both beets and russet potato contain significant amounts of linoleic acid.
| Beets | Russet Potato | |
|---|---|---|
| linoleic acid | 0.055 G | 0.032 G |
| Total | 0.055 G | 0.032 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: Beets (Beets, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Beets g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or russet potato contain more calories in 100 grams?Beet has 50% less calories than russet potato - beet has 43 calories in 100g and russet potato has 79 calories.
Does beets or russet potato have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than russet potato - beet has 9.6g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does beets or russet potato contain more potassium?
Both beets and russet potato are high in potassium. Russet potato has 30% more potassium than beet - beet has 325mg of potassium in 100 grams and russet potato has 417mg of potassium.