Yogurt vs. Beets
Nutrition comparison of Yogurt and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and beets:
- Beet has 76.6 times less saturated fat than yogurt.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and yogurt contain similar amounts of calories - beet has 43 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Beets | |
|---|---|---|
| Protein | 22% | 14% |
| Carbohydrates | 30% | 83% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and yogurt contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than yogurt - beet has 2.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Beets and yogurt contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 116% more protein than beet - beet has 1.6g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Beet has 76.6 times less saturated fat than yogurt - beet has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Beet has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has 880% more Vitamin C than yogurt - beet has 4.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 12 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and beets contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beets and yogurt contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Beets and yogurt contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more Vitamin B6 and folate. Both yogurt and beets contain significant amounts of thiamin and niacin.
| Yogurt | Beets | |
|---|---|---|
| Thiamin | 0.029 MG | 0.031 MG |
| Riboflavin | 0.142 MG | 0.04 MG |
| Niacin | 0.075 MG | 0.334 MG |
| Pantothenic acid | 0.389 MG | 0.155 MG |
| Vitamin B6 | 0.032 MG | 0.067 MG |
| Folate | 7 UG | 109 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 656% more calcium than beet - beet has 16mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Beet has 15 times more iron than yogurt - beet has 0.8mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Beet is an excellent source of potassium and it has 110% more potassium than yogurt - beet has 325mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and beets contain small amounts of beta-carotene.
| Yogurt | Beets | |
|---|---|---|
| beta-carotene | 5 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than beet per 100 grams.
| Yogurt | Beets | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.005 G |
| Total | 0.027 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and beets contain significant amounts of linoleic acid.
| Yogurt | Beets | |
|---|---|---|
| linoleic acid | 0.065 G | 0.055 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Beets and yogurt contain similar amounts of calories - beet has 43 calories in 100g and yogurt has 61 calories.
Does beets or yogurt have more carbohydrates?
By weight, beets and yogurt contain similar amounts of carbs - beet has 9.6g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does beets or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 660% more calcium than beet - beet has 16mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does beets or yogurt contain more potassium?
Beet is a rich source of potassium and it has 110% more potassium than yogurt - beet has 325mg of potassium in 100 grams and yogurt has 155mg of potassium.