White Sugar vs. Beets
Nutrition comparison of White Sugar and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white sugar
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white sugar and beets:
- Beet has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: White Sugar (Sugar, granulated) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and beet has 89% less calories than white sugar - beet has 43 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, white sugar is lighter in protein, heavier in carbs and similar to beets for fat. White sugar has a macronutrient ratio of 0:100:0 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Sugar | Beets | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | 100% | 83% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and beet has 90% less carbohydrates than white sugar - beet has 9.6g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in white sugar comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than white sugar - beet has 2.8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and beet has 93% less sugar than white sugar - beet has 6.8g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Beet has more protein than white sugar - beet has 1.6g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both beets and white sugar are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than white sugar - beet has 4.9mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Beets and white sugar contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Beets and white sugar contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Beets and white sugar contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Beet has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both white sugar and beets contain significant amounts of riboflavin.
| White Sugar | Beets | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | 0.019 MG | 0.04 MG |
| Niacin | ~ | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | ~ | 0.067 MG |
| Folate | ~ | 109 UG |
Minerals
calcium
Beet has 15 times more calcium than white sugar - beet has 16mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Beet has 15 times more iron than white sugar - beet has 0.8mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Beet is an excellent source of potassium and it has 161 times more potassium than white sugar - beet has 325mg of potassium per 100 grams and white sugar has 2mg of potassium.
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: White Sugar (Sugar, granulated) and Beets (Beets, raw) .
White Sugar 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 white sugar contain more calories in 100 grams?White sugar is high in calories and beet has 90% less calories than white sugar - beet has 43 calories in 100g and white sugar has 387 calories.
Does beets or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and beet has 90% fewer carbohydrates than white sugar - beet has 9.6g of carbs for 100g and white sugar has 100g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in white sugar comprise of 100% sugar.
Does beets or white sugar contain more potassium?
Beet is a rich source of potassium and it has 161 times more potassium than white sugar - beet has 325mg of potassium in 100 grams and white sugar has 2mg of potassium.