Cherries vs. Beets
Nutrition comparison of Cherries and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and beets:
- Both beets and cherries are high in dietary fiber and potassium.
- Beet has more folate.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 32% less calories than cherry - beet has 43 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to beets for fat. Cherries has a macronutrient ratio of 6:91:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 40% less carbohydrates than cherry - beet has 9.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both beets and cherries are high in dietary fiber. Beet has 33% more dietary fiber than cherry - beet has 2.8g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Beet has 47% less sugar than cherry - beet has 6.8g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Beets and cherries contain similar amounts of protein - beet has 1.6g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both beets and cherries are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Beets and cherries contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Beets and cherries contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Beets and cherries contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Beets and cherries contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Beet has more folate. Both cherries and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Beets | |
|---|---|---|
| Thiamin | 0.027 MG | 0.031 MG |
| Riboflavin | 0.033 MG | 0.04 MG |
| Niacin | 0.154 MG | 0.334 MG |
| Pantothenic acid | 0.199 MG | 0.155 MG |
| Vitamin B6 | 0.049 MG | 0.067 MG |
| Folate | 4 UG | 109 UG |
Minerals
calcium
Beets and cherries contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Beet has 122% more iron than cherry - beet has 0.8mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both beets and cherries are high in potassium. Beet has 46% more potassium than cherry - beet has 325mg of potassium per 100 grams and cherry has 222mg 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, cherry has more kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than cherry per 100 grams.
| Cherries | Beets | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 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 cherries and beets contain significant amounts of beta-carotene.
| Cherries | Beets | |
|---|---|---|
| beta-carotene | 38 UG | 20 UG |
| lutein + zeaxanthin | 85 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cherries | Beets | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.005 G |
| Total | 0.026 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than cherry per 100 grams.
| Cherries | Beets | |
|---|---|---|
| linoleic acid | 0.027 G | 0.055 G |
| Total | 0.027 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.
Cherries 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 cherries contain more calories in 100 grams?Beet has 30% less calories than cherry - beet has 43 calories in 100g and cherry has 63 calories.
Does beets or cherries have more carbohydrates?
By weight, beet has 40% fewer carbohydrates than cherry - beet has 9.6g of carbs for 100g and cherry has 16g of carbohydrates.
Does beets or cherries contain more potassium?
Both beets and cherries are high in potassium. Beet has 50% more potassium than cherry - beet has 325mg of potassium in 100 grams and cherry has 222mg of potassium.