Brown Rice vs. Beets

Nutrition comparison of Cooked Brown Rice and Beets


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

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

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

  • Beet has 63% less carbohydrates than brown rice.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Brown rice has 27.1 times less sugar than beet.
  • Brown rice has more thiamin, niacin and pantothenic acid, however, beet contains more folate.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Beets src

Calories and Carbs

calories

Brown rice is high in calories and beet has 65% less calories than brown rice - beet has 43 calories per 100 grams and brown rice has 123 calories.

For macronutrient ratios, brown rice is lighter in protein and similar to beets for carbs and fat. Brown rice has a macronutrient ratio of 9:84:7 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Beets
Protein 9% 14%
Carbohydrates 84% 82%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Beet has 63% less carbohydrates than brown rice - beet has 9.6g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.

dietary fiber

Beet is a great source of dietary fiber and it has 75% more dietary fiber than brown rice - beet has 2.8g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.

sugar

Brown rice has 27.1 times less sugar than beet - beet has 6.8g of sugar per 100 grams and brown rice has 0.24g of sugar.

Protein

protein

Beets and brown rice contain similar amounts of protein - beet has 1.6g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Both beets and brown rice are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

Vitamins

Vitamin C

Beet has more Vitamin C than brown rice - beet has 4.9mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

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

Vitamin E

Beets and brown rice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Brown Rice Beets
Thiamin 0.178 MG 0.031 MG
Riboflavin 0.069 MG 0.04 MG
Niacin 2.561 MG 0.334 MG
Pantothenic acid 0.38 MG 0.155 MG
Vitamin B6 0.123 MG 0.067 MG
Folate 9 UG 109 UG

Minerals

calcium

Beet has 433% more calcium than brown rice - beet has 16mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

Beets and brown rice contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Beet is an excellent source of potassium and it has 278% more potassium than brown rice - beet has 325mg of potassium per 100 grams and brown rice has 86mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Brown Rice Beets
alpha linoleic acid 0.011 G 0.005 G
Total 0.011 G 0.005 G

omega 6s

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

Brown Rice Beets
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.055 G
Total 0.359 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 Brown Rice or Beets .

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) .

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FAQ

Does beets or brown rice contain more calories in 100 grams?
Brown rice is high in calories and beet has 70% less calories than brown rice - beet has 43 calories in 100g and brown rice has 123 calories.

Does beets or brown rice have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than brown rice - beet has 9.6g of carbs for 100g and brown rice has 25.6g of carbohydrates.

Does beets or brown rice contain more potassium?
Beet is a rich source of potassium and it has 280% more potassium than brown rice - beet has 325mg of potassium in 100 grams and brown rice has 86mg of potassium.