Lemon vs. Beets
Nutrition comparison of Lemon and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and beets:
- Both lemon and beets are high in dietary fiber.
- Beet has more folate.
- Beet is an excellent source of potassium.
- Lemon has 63% less sugar than beet.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and beets contain similar amounts of calories - lemon has 29 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, lemon is lighter in protein and similar to beets for carbs and fat. Lemon has a macronutrient ratio of 10:84:6 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Beets | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 84% | 83% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and beets contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both lemon and beets are high in dietary fiber. is very similar to lemon for dietary fiber - lemon has 2.8g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Lemon has 63% less sugar than beet - lemon has 2.5g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Lemon and beets contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both lemon and beets are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 982% more Vitamin C than beet - lemon has 53mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Lemon and beets contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Lemon and beets contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Beets and lemon contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Beet has more folate. Both lemon and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lemon | Beets | |
|---|---|---|
| Thiamin | 0.04 MG | 0.031 MG |
| Riboflavin | 0.02 MG | 0.04 MG |
| Niacin | 0.1 MG | 0.334 MG |
| Pantothenic acid | 0.19 MG | 0.155 MG |
| Vitamin B6 | 0.08 MG | 0.067 MG |
| Folate | 11 UG | 109 UG |
Minerals
calcium
Lemon has 63% more calcium than beet - lemon has 26mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Lemon and beets contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 136% more potassium than lemon - lemon has 138mg of potassium per 100 grams and beet has 325mg 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,
| Lemon | Beets | |
|---|---|---|
| luteolin | 1.9 mg | 0.37 mg |
| kaempferol | 0.03 mg | ~ |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 mg | 0.13 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 lemon and beets contain small amounts of beta-carotene.
| Lemon | Beets | |
|---|---|---|
| beta-carotene | 3 UG | 20 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than beet per 100 grams.
| Lemon | Beets | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.005 G |
| Total | 0.026 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both lemon and beets contain significant amounts of linoleic acid.
| Lemon | Beets | |
|---|---|---|
| linoleic acid | 0.063 G | 0.055 G |
| Total | 0.063 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.
Lemon 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 lemon or beets contain more calories in 100 grams?Lemon and beets contain similar amounts of calories - lemon has 29 calories in 100g and beet has 43 calories.
Does lemon or beets have more carbohydrates?
By weight, lemon and beets contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and beet has 9.6g of carbohydrates.
Does lemon or beets contain more potassium?
Beet is a rich source of potassium and it has 140% more potassium than lemon - lemon has 138mg of potassium in 100 grams and beet has 325mg of potassium.