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:
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 | ~ | ~ |
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.
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.
Beets and tumeric contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and tumeric has 3.2g of sugar.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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.
Tumeric g
()
|
Daily Values (%) |
Beets g
()
|
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KCAL % |
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5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
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% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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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 % |
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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% |
|
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% |
|
UG % | |
MG % |
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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 | |||