Strawberries vs. Beets
Nutrition comparison of Strawberries and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and beets:
- Beet has more folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and beets contain similar amounts of calories - strawberry has 32 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, strawberries is lighter in protein, heavier in fat and similar to beets for carbs. Strawberries has a macronutrient ratio of 7:85:8 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Beets | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 85% | 83% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and beets contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 40% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Strawberries and beets contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Strawberries and beets contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both strawberries and beets are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 11 times more Vitamin C than beet - strawberry has 58.8mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Strawberries and beets contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Strawberries and beets contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Strawberries and beets contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more folate. Both strawberries and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Strawberries | Beets | |
|---|---|---|
| Thiamin | 0.024 MG | 0.031 MG |
| Riboflavin | 0.022 MG | 0.04 MG |
| Niacin | 0.386 MG | 0.334 MG |
| Pantothenic acid | 0.125 MG | 0.155 MG |
| Vitamin B6 | 0.047 MG | 0.067 MG |
| Folate | 24 UG | 109 UG |
Minerals
calcium
Strawberries and beets contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Strawberries and beets contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 112% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and beet has 325mg 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, strawberry has more kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than strawberry per 100 grams.
| Strawberries | Beets | |
|---|---|---|
| kaempferol | 0.5 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 0.13 mg |
| luteolin | ~ | 0.37 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, both strawberries and beets contain small amounts of beta-carotene.
| Strawberries | Beets | |
|---|---|---|
| beta-carotene | 7 UG | 20 UG |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Strawberries | Beets | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.005 G |
| Total | 0.065 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and beets contain significant amounts of linoleic acid.
| Strawberries | Beets | |
|---|---|---|
| linoleic acid | 0.09 G | 0.055 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Beets (Beets, raw) .
Strawberries 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 strawberries or beets contain more calories in 100 grams?Strawberries and beets contain similar amounts of calories - strawberry has 32 calories in 100g and beet has 43 calories.
Does strawberries or beets have more carbohydrates?
By weight, strawberries and beets contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does strawberries or beets contain more potassium?
Beet is a rich source of potassium and it has 110% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and beet has 325mg of potassium.