Beets vs. Garlic
Nutrition comparison of Beets and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and garlic:
- Both beets and garlic are high in dietary fiber and potassium.
- Garlic has 5.7 times less sugar than beet.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Beets (Beets, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and beet has 71% less calories than garlic - beet has 43 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, beets is similar to garlic for protein, carbs and fat. Beets has a macronutrient ratio of 14:82:4 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Garlic | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and beet has 71% less carbohydrates than garlic - beet has 9.6g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both beets and garlic are high in dietary fiber. Beet has 33% more dietary fiber than garlic - beet has 2.8g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic has 5.7 times less sugar than beet - beet has 6.8g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 295% more protein than beet - beet has 1.6g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both beets and garlic are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 537% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Beets and garlic contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Beets and garlic contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Beets and garlic contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
| Beets | Garlic | |
|---|---|---|
| Thiamin | 0.031 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.11 MG |
| Niacin | 0.334 MG | 0.7 MG |
| Pantothenic acid | 0.155 MG | 0.596 MG |
| Vitamin B6 | 0.067 MG | 1.235 MG |
| Folate | 109 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Garlic has 113% more iron than beet - beet has 0.8mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both beets and garlic are high in potassium. Garlic has 23% more potassium than beet - beet has 325mg of potassium per 100 grams and garlic has 401mg 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, beet has more luteolin than garlic per 100 grams, however, garlic contains more quercetin, kaempferol and myricetin than beet per 100 grams.
| Beets | Garlic | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 1.74 mg |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 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 garlic contain small amounts of beta-carotene.
| Beets | Garlic | |
|---|---|---|
| beta-carotene | 20 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.02 G |
| Total | 0.005 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than beet per 100 grams.
| Beets | Garlic | |
|---|---|---|
| linoleic acid | 0.055 G | 0.229 G |
| Total | 0.055 G | 0.229 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 Garlic .
Beets g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 garlic contain more calories in 100 grams?Garlic is high in calories and beet has 70% less calories than garlic - beet has 43 calories in 100g and garlic has 149 calories.
Does beets or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and beet has 70% fewer carbohydrates than garlic - beet has 9.6g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does beets or garlic contain more calcium?
Garlic is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and garlic has 181mg of calcium.
Does beets or garlic contain more potassium?
Both beets and garlic are high in potassium. Garlic has 20% more potassium than beet - beet has 325mg of potassium in 100 grams and garlic has 401mg of potassium.