Grapes vs. Beets
Nutrition comparison of Grapes and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and beets:
- Beet has 56% less sugar than grape.
- Beet has more pantothenic acid and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 38% less calories than grape - beet has 43 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to beets for fat. Grapes has a macronutrient ratio of 4:95:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Beets | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 95% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 47% less carbohydrates than grape - beet has 9.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 211% more dietary fiber than grape - beet has 2.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Beet has 56% less sugar than grape - beet has 6.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Beets and grapes contain similar amounts of protein - beet has 1.6g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both beets and grapes are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Beets and grapes contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Beets and grapes contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Beets and grapes contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Beets and grapes contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Beet has more pantothenic acid and folate. Both grapes and beets contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grapes | Beets | |
|---|---|---|
| Thiamin | 0.069 MG | 0.031 MG |
| Riboflavin | 0.07 MG | 0.04 MG |
| Niacin | 0.188 MG | 0.334 MG |
| Pantothenic acid | 0.05 MG | 0.155 MG |
| Vitamin B6 | 0.086 MG | 0.067 MG |
| Folate | 2 UG | 109 UG |
Minerals
calcium
Beets and grapes contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Beet has 122% more iron than grape - beet has 0.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Beet is an excellent source of potassium and it has 70% more potassium than grape - beet has 325mg of potassium per 100 grams and grape has 191mg 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 grapes and beets contain significant amounts of beta-carotene.
| Grapes | Beets | |
|---|---|---|
| beta-carotene | 39 UG | 20 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than beet per 100 grams.
| Grapes | Beets | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and beets contain significant amounts of linoleic acid.
| Grapes | Beets | |
|---|---|---|
| linoleic acid | 0.037 G | 0.055 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Beet has 40% less calories than grape - beet has 43 calories in 100g and grape has 69 calories.
Does beets or grapes have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than grape - beet has 9.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does beets or grapes contain more potassium?
Beet is a rich source of potassium and it has 70% more potassium than grape - beet has 325mg of potassium in 100 grams and grape has 191mg of potassium.