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.
Detailed nutritional comparison of beets and eggplant is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beets (Beets, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Eggplant src

Here's an infographic summarizing the nutritional differences between beets and eggplant. marks particularly rich nutrients.


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 14:82:4 and for eggplant, 14:80:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Eggplant
Protein 14% 14%
Carbohydrates 82% 80%
Fat 4% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beets or Eggplant .

Note: The specific food items compared are: Beets (Beets, raw) and Eggplant (Eggplant, raw) .

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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.

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