Tumeric vs. Beets

Nutrition comparison of Tumeric and Beets


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tumeric versus beets (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tumeric and beets:

  • Both beets and tumeric are high in dietary fiber and potassium.
  • Beet has 67 times less saturated fat than tumeric.
  • Tumeric has more riboflavin, niacin and pantothenic acid, however, beet contains more folate.
  • Tumeric is a great source of protein.
  • Tumeric is an excellent source of calcium and iron.
Detailed nutritional comparison of tumeric and beets 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: Tumeric (Spices, turmeric, ground) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tumeric src
Image of Beets src

Calories and Carbs

calories

Tumeric is high in calories and beet has 86% less calories than tumeric - beet has 43 calories per 100 grams and tumeric has 312 calories.

For macronutrient ratios, tumeric is lighter in carbs, heavier in fat and similar to beets for protein. Tumeric has a macronutrient ratio of 12:79:9 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tumeric Beets
Protein 12% 14%
Carbohydrates 79% 83%
Fat 9% 3%
Alcohol ~ ~

carbohydrates

Tumeric is high in carbohydrates and beet has 86% less carbohydrates than tumeric - beet has 9.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.

dietary fiber

Both beets and tumeric are high in dietary fiber. Tumeric has 711% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.

sugar

Beets and tumeric contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and tumeric has 3.2g of sugar.

Protein

protein

Tumeric is a great source of protein and it has 501% more protein than beet - beet has 1.6g of protein per 100 grams and tumeric has 9.7g of protein.

Fat

saturated fat

Beet has 67 times less saturated fat than tumeric - beet has 0.03g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.

trans fat

Both tumeric and beets are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and beet does not contain significant amounts.

Vitamins

Vitamin C

Beet has 600% more Vitamin C than tumeric - beet has 4.9mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.

Vitamin A

Beets and tumeric contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.

Vitamin E

Tumeric has 109 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.

Vitamin K

Beets and tumeric contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.

The B Vitamins

Tumeric has more riboflavin, niacin and pantothenic acid, however, beet contains more folate. Both tumeric and beets contain significant amounts of thiamin and Vitamin B6.

Tumeric Beets
Thiamin 0.058 MG 0.031 MG
Riboflavin 0.15 MG 0.04 MG
Niacin 1.35 MG 0.334 MG
Pantothenic acid 0.542 MG 0.155 MG
Vitamin B6 0.107 MG 0.067 MG
Folate 20 UG 109 UG

Minerals

calcium

Tumeric is an excellent source of calcium and it has 950% more calcium than beet - beet has 16mg of calcium per 100 grams and tumeric has 168mg of calcium.

iron

Tumeric is an excellent source of iron and it has 67 times more iron than beet - beet has 0.8mg of iron per 100 grams and tumeric has 55mg of iron.

potassium

Both beets and tumeric are high in potassium. Tumeric has 540% more potassium than beet - beet has 325mg of potassium per 100 grams and tumeric has 2080mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than beet per 100 grams.

Tumeric Beets
alpha linoleic acid 0.084 G 0.005 G
Total 0.084 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, tumeric has more linoleic acid than beet per 100 grams.

Tumeric Beets
other omega 6 0.081 G ~
linoleic acid 0.672 G 0.055 G
Total 0.753 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: Tumeric (Spices, turmeric, ground) and Beets (Beets, raw) .

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FAQ

Does beets or tumeric contain more calories in 100 grams?
Tumeric is high in calories and beet has 90% less calories than tumeric - beet has 43 calories in 100g and tumeric has 312 calories.

Does beets or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and beet has 90% fewer carbohydrates than tumeric - beet has 9.6g of carbs for 100g and tumeric has 67.1g of carbohydrates.

Does beets or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 950% more calcium than beet - beet has 16mg of calcium in 100 grams and tumeric has 168mg of calcium.

Does beets or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 67 times more iron than beet - beet has 0.8mg of iron in 100 grams and tumeric has 55mg of iron.

Does beets or tumeric contain more potassium?
Both beets and tumeric are high in potassium. Tumeric has 540% more potassium than beet - beet has 325mg of potassium in 100 grams and tumeric has 2080mg of potassium.