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.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
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 heavier in fat and similar to beets for protein and carbs. Tumeric has a macronutrient ratio of 12:80:9 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Beets | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 80% | 82% |
| Fat | 9% | 4% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tumeric or Beets .
Tumeric 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 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.