Apple Juice vs. Beets

Nutrition comparison of Apple Juice and Beets


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

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

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

  • Beet has more pantothenic acid, Vitamin B6 and folate.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
Detailed nutritional comparison of apple juice 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple Juice src
Image of Beets src

Calories and Carbs

calories

Beets and apple juice contain similar amounts of calories - beet has 43 calories per 100 grams and apple juice has 46 calories.

For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and similar to beets for fat. Apple juice has a macronutrient ratio of 1:97:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Juice Beets
Protein 1% 14%
Carbohydrates 97% 83%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

Beets and apple juice contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.

dietary fiber

Beet is a great source of dietary fiber and it has 13 times more dietary fiber than apple juice - beet has 2.8g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.

sugar

Beets and apple juice contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and apple juice has 9.6g of sugar.

Protein

protein

Beets and apple juice contain similar amounts of protein - beet has 1.6g of protein per 100 grams and apple juice has 0.1g of protein.

Fat

saturated fat

Both beets and apple juice are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.

Vitamins

Vitamin C

Beet has 444% more Vitamin C than apple juice - beet has 4.9mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.

Vitamin A

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

Vitamin E

Beets and apple juice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.

Vitamin K

Beets and apple juice contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.

The B Vitamins

Beet has more pantothenic acid, Vitamin B6 and folate. Both apple juice and beets contain significant amounts of thiamin, riboflavin and niacin.

Apple Juice Beets
Thiamin 0.021 MG 0.031 MG
Riboflavin 0.017 MG 0.04 MG
Niacin 0.073 MG 0.334 MG
Pantothenic acid 0.049 MG 0.155 MG
Vitamin B6 0.018 MG 0.067 MG
Folate ~ 109 UG

Minerals

calcium

Beet has 100% more calcium than apple juice - beet has 16mg of calcium per 100 grams and apple juice has 8mg of calcium.

iron

Beet has 567% more iron than apple juice - beet has 0.8mg of iron per 100 grams and apple juice has 0.12mg of iron.

potassium

Beet is an excellent source of potassium and it has 222% more potassium than apple juice - beet has 325mg of potassium per 100 grams and apple juice has 101mg 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, apple juice has more quercetin than beet per 100 grams, however, beet contains more luteolin than apple juice per 100 grams.

Apple Juice Beets
myricetin 0.01 mg ~
Quercetin 0.58 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,

Apple Juice Beets
lutein + zeaxanthin 16 UG ~
beta-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple juice and beets contain small amounts of alpha linoleic acid (ALA).

Apple Juice Beets
alpha linoleic acid 0.007 G 0.005 G
Total 0.007 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both apple juice and beets contain significant amounts of linoleic acid.

Apple Juice Beets
linoleic acid 0.033 G 0.055 G
Total 0.033 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Beets (Beets, raw) .

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G Water G
G Starch G
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FAQ

Does beets or apple juice contain more calories in 100 grams?
Beets and apple juice contain similar amounts of calories - beet has 43 calories in 100g and apple juice has 46 calories.

Does beets or apple juice have more carbohydrates?
By weight, beets and apple juice contain similar amounts of carbs - beet has 9.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.

Does beets or apple juice contain more potassium?
Beet is a rich source of potassium and it has 220% more potassium than apple juice - beet has 325mg of potassium in 100 grams and apple juice has 101mg of potassium.