Beets vs. Eggplant
Nutrition comparison of Beets and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and eggplant:
- Both beets and eggplant are high in dietary fiber and potassium.
- Eggplant has more niacin, however, beet contains more folate.
USDA sources for nutritional information: Beets (Beets, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and eggplant contain similar amounts of calories - beet has 43 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, beets is similar to eggplant for protein, carbs and fat. Beets has a macronutrient ratio of 14:83:3 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Eggplant | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 83% | 82% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and eggplant contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both beets and eggplant are high in dietary fiber. Beet is very similar to beet for dietary fiber - beet has 2.8g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Beets and eggplant contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Beets and eggplant contain similar amounts of protein - beet has 1.6g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both beets and eggplant are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has 123% more Vitamin C than eggplant - beet has 4.9mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Beets and eggplant contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Beets and eggplant contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Beets and eggplant contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Eggplant has more niacin, however, beet contains more folate. Both beets and eggplant contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Beets | Eggplant | |
|---|---|---|
| Thiamin | 0.031 MG | 0.039 MG |
| Riboflavin | 0.04 MG | 0.037 MG |
| Niacin | 0.334 MG | 0.649 MG |
| Pantothenic acid | 0.155 MG | 0.281 MG |
| Vitamin B6 | 0.067 MG | 0.084 MG |
| Folate | 109 UG | 22 UG |
Minerals
calcium
Beets and eggplant contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Beet has 248% more iron than eggplant - beet has 0.8mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both beets and eggplant are high in potassium. Beet has 42% more potassium than eggplant - beet has 325mg of potassium per 100 grams and eggplant has 229mg 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, both beets and eggplant contain small amounts of quercetin.
| Beets | Eggplant | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 0.04 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 beets and eggplant contain small amounts of beta-carotene.
| Beets | Eggplant | |
|---|---|---|
| beta-carotene | 20 UG | 14 UG |
| lutein + zeaxanthin | ~ | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.013 G |
| Total | 0.005 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both beets and eggplant contain significant amounts of linoleic acid.
| Beets | Eggplant | |
|---|---|---|
| linoleic acid | 0.055 G | 0.063 G |
| Total | 0.055 G | 0.063 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.
Beets g
()
|
Daily Values (%) |
Eggplant 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 eggplant contain more calories in 100 grams?Beets and eggplant contain similar amounts of calories - beet has 43 calories in 100g and eggplant has 25 calories.
Does beets or eggplant have more carbohydrates?
By weight, beets and eggplant contain similar amounts of carbs - beet has 9.6g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.
Does beets or eggplant contain more potassium?
Both beets and eggplant are high in potassium. Beet has 40% more potassium than eggplant - beet has 325mg of potassium in 100 grams and eggplant has 229mg of potassium.