Raspberries vs. Beets
Nutrition comparison of Raspberries and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and beets:
- Both raspberries and beets are high in dietary fiber.
- Beet is an excellent source of potassium.
- Raspberry has more pantothenic acid, however, beet contains more folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and beets contain similar amounts of calories - raspberry has 52 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in fat and similar to beets for carbs. Raspberries has a macronutrient ratio of 8:82:10 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Beets | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 82% | 83% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and beets contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both raspberries and beets are high in dietary fiber. Raspberry has 132% more dietary fiber than beet - raspberry has 6.5g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Raspberries and beets contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Raspberries and beets contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both raspberries and beets are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 435% more Vitamin C than beet - raspberry has 26.2mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Raspberries and beets contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Raspberries and beets contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Raspberries and beets contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid, however, beet contains more folate. Both raspberries and beets contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raspberries | Beets | |
|---|---|---|
| Thiamin | 0.032 MG | 0.031 MG |
| Riboflavin | 0.038 MG | 0.04 MG |
| Niacin | 0.598 MG | 0.334 MG |
| Pantothenic acid | 0.329 MG | 0.155 MG |
| Vitamin B6 | 0.055 MG | 0.067 MG |
| Folate | 21 UG | 109 UG |
Minerals
calcium
Raspberry has 56% more calcium than beet - raspberry has 25mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Raspberries and beets contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 115% more potassium than raspberry - raspberry has 151mg 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, raspberry has more quercetin than beet per 100 grams, however, beet contains more luteolin than raspberry per 100 grams.
| Raspberries | Beets | |
|---|---|---|
| kaempferol | 0.06 mg | ~ |
| Quercetin | 1.05 mg | 0.13 mg |
| luteolin | ~ | 0.37 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 raspberries and beets contain small amounts of beta-carotene.
| Raspberries | Beets | |
|---|---|---|
| beta-carotene | 12 UG | 20 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Raspberries | Beets | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.005 G |
| Total | 0.126 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than beet per 100 grams.
| Raspberries | Beets | |
|---|---|---|
| linoleic acid | 0.249 G | 0.055 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Beets (Beets, raw) .
Raspberries 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 raspberries or beets contain more calories in 100 grams?Raspberries and beets contain similar amounts of calories - raspberry has 52 calories in 100g and beet has 43 calories.
Does raspberries or beets have more carbohydrates?
By weight, raspberries and beets contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and beet has 9.6g of carbohydrates.
Does raspberries or beets contain more potassium?
Beet is a rich source of potassium and it has 120% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and beet has 325mg of potassium.