Milk vs. Beets

Nutrition comparison of Milk and Beets


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

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

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

  • Beet has 45.5 times less saturated fat than milk.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Milk has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more folate.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Beets src

Calories and Carbs

calories

Beets and milk contain similar amounts of calories - beet has 43 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Milk has a macronutrient ratio of 26:38:36 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Beets
Protein 26% 14%
Carbohydrates 38% 82%
Fat 36% 4%
Alcohol ~ ~

carbohydrates

Beets and milk contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Beet is a great source of dietary fiber and it has more dietary fiber than milk - beet has 2.8g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Beets and milk contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Milk has 105% more protein than beet - beet has 1.6g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Beet has 45.5 times less saturated fat than milk - beet has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and beets are low in trans fat - milk has 0.09g of trans fat per 100 grams and beet does not contain significant amounts.

cholesterol

Both milk and beets are low in cholesterol - milk has 8mg of cholesterol per 100 grams and beet does not contain significant amounts.

Vitamins

Vitamin C

Beet has 23 times more Vitamin C than milk - beet has 4.9mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 26 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than beet - milk has 49iu of Vitamin D per 100 grams and beet does not contain significant amounts.

Vitamin E

Beets and milk contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

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

The B Vitamins

Milk has more riboflavin, pantothenic acid and Vitamin B12, however, beet contains more folate. Both milk and beets contain significant amounts of thiamin, niacin and Vitamin B6.

Milk Beets
Thiamin 0.039 MG 0.031 MG
Riboflavin 0.185 MG 0.04 MG
Niacin 0.092 MG 0.334 MG
Pantothenic acid 0.356 MG 0.155 MG
Vitamin B6 0.038 MG 0.067 MG
Folate 5 UG 109 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Beet has 39 times more iron than milk - beet has 0.8mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Beet is an excellent source of potassium and it has 132% more potassium than milk - beet has 325mg of potassium per 100 grams and milk has 140mg of potassium.

Antioxidants and Phytonutrients

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 milk and beets contain small amounts of beta-carotene.

Milk Beets
beta-carotene 4 UG 20 UG

Omega-3 and Omega-6

omega 3s

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

Milk Beets
alpha linoleic acid 0.008 G 0.005 G
Total 0.008 G 0.005 G

omega 6s

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

Milk Beets
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.055 G
Total 0.066 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 Milk or Beets .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Beets (Beets, raw) .

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G Water G
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FAQ

Does beets or milk contain more calories in 100 grams?
Beets and milk contain similar amounts of calories - beet has 43 calories in 100g and milk has 50 calories.

Does beets or milk have more carbohydrates?
By weight, beets and milk contain similar amounts of carbs - beet has 9.6g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does beets or milk contain more calcium?
Milk is a rich source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium in 100 grams and milk has 120mg of calcium.

Does beets or milk contain more potassium?
Beet is a rich source of potassium and it has 130% more potassium than milk - beet has 325mg of potassium in 100 grams and milk has 140mg of potassium.