Apple vs. Beets

Nutrition comparison of Apple and Beets


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

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

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

  • Both beets and apple are high in dietary fiber.
  • Beet has more pantothenic acid and folate.
  • Beet is an excellent source of potassium.
Detailed nutritional comparison of apple 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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Beets src

Calories and Carbs

calories

Beets and apple contain similar amounts of calories - beet has 43 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to beets for fat. Apple has a macronutrient ratio of 2:96:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Beets
Protein 2% 14%
Carbohydrates 96% 83%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Beets and apple contain similar amounts carbs - beet has 9.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Both beets and apple are high in dietary fiber. Beet has 17% more dietary fiber than apple - beet has 2.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Beets and apple contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and apple has 10.4g of sugar.



Protein

protein

Beets and apple contain similar amounts of protein - beet has 1.6g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Beets and apple contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Beets and apple contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Beets and apple contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Beets and apple contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Apple Beets
Thiamin 0.017 MG 0.031 MG
Riboflavin 0.026 MG 0.04 MG
Niacin 0.091 MG 0.334 MG
Pantothenic acid 0.061 MG 0.155 MG
Vitamin B6 0.041 MG 0.067 MG
Folate 3 UG 109 UG

Minerals

calcium

Beet has 167% more calcium than apple - beet has 16mg of calcium per 100 grams and apple has 6mg of calcium.

iron

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

potassium

Beet is an excellent source of potassium and it has 204% more potassium than apple - beet has 325mg of potassium per 100 grams and apple has 107mg 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, beet has more luteolin than apple per 100 grams, however, apple contains more quercetin than beet per 100 grams.

Apple Beets
luteolin 0.12 mg 0.37 mg
kaempferol 0.14 mg ~
Quercetin 4.01 mg 0.13 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 apple and beets contain significant amounts of beta-carotene.

Apple Beets
beta-carotene 27 UG 20 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

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

Apple Beets
alpha linoleic acid 0.009 G 0.005 G
Total 0.009 G 0.005 G

omega 6s

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

Apple Beets
linoleic acid 0.043 G 0.055 G
Total 0.043 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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) .

Apple g

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G Water G
G Starch G
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