Orange vs. Beets

Nutrition comparison of Orange and Beets


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

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

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

  • Both beets and orange are high in dietary fiber.
  • Beet is an excellent source of potassium.
  • Orange has more thiamin, however, beet contains more folate.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Beets src

Calories and Carbs

calories

Beets and orange contain similar amounts of calories - beet has 43 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to beets for fat. Orange has a macronutrient ratio of 6:91:4 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Beets
Protein 6% 14%
Carbohydrates 91% 82%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Beets and orange contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.

dietary fiber

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

sugar

Beets and orange contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Beets and orange contain similar amounts of protein - beet has 1.6g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 818% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Beets and orange contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

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

Vitamin K

Beets and orange contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Beets
Thiamin 0.1 MG 0.031 MG
Riboflavin 0.04 MG 0.04 MG
Niacin 0.4 MG 0.334 MG
Pantothenic acid 0.25 MG 0.155 MG
Vitamin B6 0.051 MG 0.067 MG
Folate 17 UG 109 UG

Minerals

calcium

Orange is a great source of calcium and it has 169% more calcium than beet - beet has 16mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Beet has 789% more iron than orange - beet has 0.8mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Beet is an excellent source of potassium and it has 92% more potassium than orange - beet has 325mg of potassium per 100 grams and orange has 169mg 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,

Orange Beets
beta-carotene 71 UG 20 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG ~

Omega-3 and Omega-6

omega 3s

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

Orange Beets
alpha linoleic acid 0.011 G 0.005 G
Total 0.011 G 0.005 G

omega 6s

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

Orange Beets
linoleic acid 0.031 G 0.055 G
Total 0.031 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 Orange or Beets .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Beets (Beets, raw) .

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FAQ

Does beets or orange contain more calories in 100 grams?
Beets and orange contain similar amounts of calories - beet has 43 calories in 100g and orange has 46 calories.

Does beets or orange have more carbohydrates?
By weight, beets and orange contain similar amounts of carbs - beet has 9.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.

Does beets or orange contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than orange - beet has 325mg of potassium in 100 grams and orange has 169mg of potassium.