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.
Detailed nutritional comparison of beets and carrot juice 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: Beets (Beets, raw) and Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Carrot Juice src

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 14:82:4 and for carrot juice, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Carrot Juice
Protein 14% 9%
Carbohydrates 82% 87%
Fat 4% 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 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 Beets or Carrot Juice .

Note: The specific food items compared are: Beets (Beets, raw) and Carrot Juice (Carrot juice, canned) .

Beets g

()
Daily Values (%)

Carrot Juice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.