Beets vs. Carrots

Nutrition comparison of Beets and Carrots


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

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

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

  • Both beets and carrots are high in dietary fiber and potassium.
  • Carrot has more niacin and Vitamin B6, however, beet contains more folate.
  • Carrot is an excellent source of Vitamin A.
Detailed nutritional comparison of beets and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Carrots src

Here's an infographic summarizing the nutritional differences between beets and carrots. marks particularly rich nutrients.


Calories and Carbs

calories

Beets and carrots contain similar amounts of calories - beet has 43 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to carrots for fat. Beets has a macronutrient ratio of 14:83:3 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Carrots
Protein 14% 9%
Carbohydrates 83% 87%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

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

The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.

dietary fiber

Both beets and carrots are high in dietary fiber. is very similar to beet for dietary fiber - beet has 2.8g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Beets and carrots contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Beets and carrots contain similar amounts of protein - beet has 1.6g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Beets and carrots contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 416 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.

Vitamin E

Beets and carrots contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Beets and carrots contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Beets Carrots
Thiamin 0.031 MG 0.066 MG
Riboflavin 0.04 MG 0.058 MG
Niacin 0.334 MG 0.983 MG
Pantothenic acid 0.155 MG 0.273 MG
Vitamin B6 0.067 MG 0.138 MG
Folate 109 UG 19 UG

Minerals

calcium

Carrot has 106% more calcium than beet - beet has 16mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Beet has 167% more iron than carrot - beet has 0.8mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both beets and carrots are high in potassium. Beet is very similar to carrot for potassium - beet has 325mg of potassium per 100 grams and carrot has 320mg 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, beet has more luteolin than carrot per 100 grams, however, carrot contains more kaempferol than beet per 100 grams. Both beets and carrots contain significant amounts of quercetin.

Beets Carrots
luteolin 0.37 mg 0.11 mg
Quercetin 0.13 mg 0.21 mg
kaempferol ~ 0.24 mg
myricetin ~ 0.04 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,

Beets Carrots
beta-carotene 20 UG 8285 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG
lutein + zeaxanthin ~ 256 UG

Omega-3 and Omega-6

omega 3s

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

Beets Carrots
alpha linoleic acid 0.005 G 0.002 G
Total 0.005 G 0.002 G

omega 6s

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

Beets Carrots
linoleic acid 0.055 G 0.1 G
Total 0.055 G 0.1 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 Carrots (Carrots, raw) .

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G Water G
G Starch G
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