Cherries vs. Beets

Nutrition comparison of Cherries and Beets


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

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

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

  • Both beets and cherries are high in dietary fiber and potassium.
  • Beet has more folate.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Beets src

Calories and Carbs

calories

Beet has 32% less calories than cherry - beet has 43 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to beets for fat. Cherries has a macronutrient ratio of 6:91:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Beets
Protein 6% 14%
Carbohydrates 91% 83%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Beet has 40% less carbohydrates than cherry - beet has 9.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Both beets and cherries are high in dietary fiber. Beet has 33% more dietary fiber than cherry - beet has 2.8g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Beet has 47% less sugar than cherry - beet has 6.8g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Beets and cherries contain similar amounts of protein - beet has 1.6g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both beets and cherries are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Beets and cherries contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

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

Vitamin E

Beets and cherries contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Beets and cherries contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Beets
Thiamin 0.027 MG 0.031 MG
Riboflavin 0.033 MG 0.04 MG
Niacin 0.154 MG 0.334 MG
Pantothenic acid 0.199 MG 0.155 MG
Vitamin B6 0.049 MG 0.067 MG
Folate 4 UG 109 UG

Minerals

calcium

Beets and cherries contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Beet has 122% more iron than cherry - beet has 0.8mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Both beets and cherries are high in potassium. Beet has 46% more potassium than cherry - beet has 325mg of potassium per 100 grams and cherry has 222mg 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, cherry has more kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than cherry per 100 grams.

Cherries Beets
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg ~
myricetin 0.05 mg ~
Quercetin 2.29 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, both cherries and beets contain significant amounts of beta-carotene.

Cherries Beets
beta-carotene 38 UG 20 UG
lutein + zeaxanthin 85 UG ~

Omega-3 and Omega-6

omega 3s

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

Cherries Beets
alpha linoleic acid 0.026 G 0.005 G
Total 0.026 G 0.005 G

omega 6s

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

Cherries Beets
linoleic acid 0.027 G 0.055 G
Total 0.027 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: Cherries (Cherries, sweet, raw) and Beets (Beets, raw) .

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niacin (Vit B3)
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protein
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biotin (Vit B7)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does beets or cherries contain more calories in 100 grams?
Beet has 30% less calories than cherry - beet has 43 calories in 100g and cherry has 63 calories.

Does beets or cherries have more carbohydrates?
By weight, beet has 40% fewer carbohydrates than cherry - beet has 9.6g of carbs for 100g and cherry has 16g of carbohydrates.

Does beets or cherries contain more potassium?
Both beets and cherries are high in potassium. Beet has 50% more potassium than cherry - beet has 325mg of potassium in 100 grams and cherry has 222mg of potassium.

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