Beets vs. Carrot Juice
Nutrition comparison of Beets and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and carrot juice:
- Both beets and carrot juice are high in potassium.
- Beet is a great source of dietary fiber.
- Carrot juice has more thiamin and Vitamin B6, however, beet contains more folate.
- Carrot juice is an excellent source of Vitamin A.
USDA sources for nutritional information: Beets (Beets, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and carrot juice contain similar amounts of calories - beet has 43 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to carrot juice for fat. Beets has a macronutrient ratio of 14:83:3 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Carrot Juice | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 83% | 88% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and carrot juice contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 250% more dietary fiber than carrot juice - beet has 2.8g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Beets and carrot juice contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Beets and carrot juice contain similar amounts of protein - beet has 1.6g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both beets and carrot juice are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 73% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 477 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Beets and carrot juice contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Beets and carrot juice contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more thiamin and Vitamin B6, however, beet contains more folate. Both beets and carrot juice contain significant amounts of riboflavin, niacin and pantothenic acid.
| Beets | Carrot Juice | |
|---|---|---|
| Thiamin | 0.031 MG | 0.092 MG |
| Riboflavin | 0.04 MG | 0.055 MG |
| Niacin | 0.334 MG | 0.386 MG |
| Pantothenic acid | 0.155 MG | 0.228 MG |
| Vitamin B6 | 0.067 MG | 0.217 MG |
| Folate | 109 UG | 4 UG |
Minerals
calcium
Beets and carrot juice contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Beets and carrot juice contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both beets and carrot juice are high in potassium. Beet has 11% more potassium than carrot juice - beet has 325mg of potassium per 100 grams and carrot juice has 292mg 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,
| Beets | Carrot Juice | |
|---|---|---|
| beta-carotene | 20 UG | 9303 UG |
| alpha-carotene | ~ | 4342 UG |
| lycopene | ~ | 2 UG |
| lutein + zeaxanthin | ~ | 333 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and carrot juice contain small amounts of alpha linoleic acid (ALA).
| Beets | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.009 G |
| Total | 0.005 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both beets and carrot juice contain significant amounts of linoleic acid.
| Beets | Carrot Juice | |
|---|---|---|
| linoleic acid | 0.055 G | 0.061 G |
| Total | 0.055 G | 0.061 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: Beets (Beets, raw) and Carrot Juice (Carrot juice, canned) .
Beets g
()
|
Daily Values (%) |
Carrot Juice 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 beets or carrot juice contain more calories in 100 grams?Beets and carrot juice contain similar amounts of calories - beet has 43 calories in 100g and carrot juice has 40 calories.
Does beets or carrot juice have more carbohydrates?
By weight, beets and carrot juice contain similar amounts of carbs - beet has 9.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does beets or carrot juice contain more potassium?
Both beets and carrot juice are high in potassium. Beet has 10% more potassium than carrot juice - beet has 325mg of potassium in 100 grams and carrot juice has 292mg of potassium.