Strawberries vs. Beets

Nutrition comparison of Strawberries and Beets


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

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

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

  • Beet has more folate.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of strawberries 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: Strawberries (Strawberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Strawberries src
Image of Beets src

Calories and Carbs

calories

Strawberries and beets contain similar amounts of calories - strawberry has 32 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, strawberries is lighter in protein and similar to beets for carbs and fat. Strawberries has a macronutrient ratio of 8:85:7 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Strawberries Beets
Protein 8% 14%
Carbohydrates 85% 82%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Strawberries and beets contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.

dietary fiber

Beet is a great source of dietary fiber and it has 40% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Strawberries and beets contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and beet has 6.8g of sugar.

Protein

protein

Strawberries and beets contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

Both strawberries and beets are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and beet has 0.03g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 11 times more Vitamin C than beet - strawberry has 58.8mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

Strawberries and beets contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.

Vitamin E

Strawberries and beets contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Strawberries and beets contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

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

Strawberries Beets
Thiamin 0.024 MG 0.031 MG
Riboflavin 0.022 MG 0.04 MG
Niacin 0.386 MG 0.334 MG
Pantothenic acid 0.125 MG 0.155 MG
Vitamin B6 0.047 MG 0.067 MG
Folate 24 UG 109 UG

Minerals

calcium

Strawberries and beets contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Strawberries and beets contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Beet is an excellent source of potassium and it has 112% more potassium than strawberry - strawberry has 153mg 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, strawberry has more kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than strawberry per 100 grams.

Strawberries Beets
kaempferol 0.5 mg ~
myricetin 0.04 mg ~
Quercetin 1.11 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 strawberries and beets contain small amounts of beta-carotene.

Strawberries Beets
beta-carotene 7 UG 20 UG
lutein + zeaxanthin 26 UG ~

Omega-3 and Omega-6

omega 3s

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

Strawberries Beets
alpha linoleic acid 0.065 G 0.005 G
Total 0.065 G 0.005 G

omega 6s

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

Strawberries Beets
linoleic acid 0.09 G 0.055 G
Total 0.09 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 Strawberries or Beets .

Note: The specific food items compared are: Strawberries (Strawberries, raw) and Beets (Beets, raw) .

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FAQ

Does strawberries or beets contain more calories in 100 grams?
Strawberries and beets contain similar amounts of calories - strawberry has 32 calories in 100g and beet has 43 calories.

Does strawberries or beets have more carbohydrates?
By weight, strawberries and beets contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.

Does strawberries or beets contain more potassium?
Beet is a rich source of potassium and it has 110% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and beet has 325mg of potassium.