Granny Smith Apple vs. Beets
Nutrition comparison of Granny Smith Apple and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and beets:
- Both granny smith apple and beets are high in dietary fiber.
- Beet has more pantothenic acid and folate.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and beets contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and similar to beets for fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 94% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and beets contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both granny smith apple and beets are high in dietary fiber. is very similar to granny smith apple for dietary fiber - granny smith apple has 2.8g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Granny smith apple and beets contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Granny smith apple and beets contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both beets and granny smith apple are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than granny smith apple - beet has 4.9mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and beets contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Granny smith apple and beets contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Granny smith apple and beets contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more pantothenic acid and folate. Both granny smith apple and beets contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Granny Smith Apple | Beets | |
|---|---|---|
| Thiamin | 0.019 MG | 0.031 MG |
| Riboflavin | 0.025 MG | 0.04 MG |
| Niacin | 0.126 MG | 0.334 MG |
| Pantothenic acid | 0.056 MG | 0.155 MG |
| Vitamin B6 | 0.037 MG | 0.067 MG |
| Folate | 3 UG | 109 UG |
Minerals
calcium
Beet has 220% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 433% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 171% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and beet has 325mg 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, granny smith apple has more quercetin than beet per 100 grams, however, beet contains more luteolin than granny smith apple per 100 grams.
| Granny Smith Apple | Beets | |
|---|---|---|
| Quercetin | 2.54 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,
| Granny Smith Apple | Beets | |
|---|---|---|
| beta-carotene | 59 UG | 20 UG |
| lutein + zeaxanthin | 64 UG | ~ |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) .
Granny Smith Apple 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 granny smith apple or beets contain more calories in 100 grams?Granny smith apple and beets contain similar amounts of calories - granny smith apple has 58 calories in 100g and beet has 43 calories.
Does granny smith apple or beets have more carbohydrates?
By weight, granny smith apple and beets contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and beet has 9.6g of carbohydrates.
Does granny smith apple or beets contain more potassium?
Beet is a rich source of potassium and it has 170% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and beet has 325mg of potassium.