Beets vs. Garlic

Nutrition comparison of Beets and Garlic


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

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

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

  • Both beets and garlic are high in dietary fiber and potassium.
  • Garlic has 5.7 times less sugar than beet.
  • Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of beets and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Garlic src

Calories and Carbs

calories

Garlic is high in calories and beet has 71% less calories than garlic - beet has 43 calories per 100 grams and garlic has 149 calories.

For macronutrient ratios, beets is similar to garlic for protein, carbs and fat. Beets has a macronutrient ratio of 14:83:3 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Garlic
Protein 14% 16%
Carbohydrates 83% 82%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and beet has 71% less carbohydrates than garlic - beet has 9.6g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.

dietary fiber

Both beets and garlic are high in dietary fiber. Beet has 33% more dietary fiber than garlic - beet has 2.8g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.

sugar

Garlic has 5.7 times less sugar than beet - beet has 6.8g of sugar per 100 grams and garlic has 1g of sugar.

Protein

protein

Garlic has 295% more protein than beet - beet has 1.6g of protein per 100 grams and garlic has 6.4g of protein.

Fat

saturated fat

Both beets and garlic are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 537% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.

Vitamin A

Beets and garlic contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Beets and garlic contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.

Vitamin K

Beets and garlic contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.

The B Vitamins

Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.

Beets Garlic
Thiamin 0.031 MG 0.2 MG
Riboflavin 0.04 MG 0.11 MG
Niacin 0.334 MG 0.7 MG
Pantothenic acid 0.155 MG 0.596 MG
Vitamin B6 0.067 MG 1.235 MG
Folate 109 UG 3 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and garlic has 181mg of calcium.

iron

Garlic has 113% more iron than beet - beet has 0.8mg of iron per 100 grams and garlic has 1.7mg of iron.

potassium

Both beets and garlic are high in potassium. Garlic has 23% more potassium than beet - beet has 325mg of potassium per 100 grams and garlic has 401mg 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 garlic per 100 grams, however, garlic contains more quercetin, kaempferol and myricetin than beet per 100 grams.

Beets Garlic
luteolin 0.37 mg ~
Quercetin 0.13 mg 1.74 mg
kaempferol ~ 0.26 mg
myricetin ~ 1.61 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 beets and garlic contain small amounts of beta-carotene.

Beets Garlic
beta-carotene 20 UG 5 UG
lutein + zeaxanthin ~ 16 UG

Omega-3 and Omega-6

omega 3s

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

Beets Garlic
alpha linoleic acid 0.005 G 0.02 G
Total 0.005 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, garlic has more linoleic acid than beet per 100 grams.

Beets Garlic
linoleic acid 0.055 G 0.229 G
Total 0.055 G 0.229 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 Garlic (Garlic, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does beets or garlic contain more calories in 100 grams?
Garlic is high in calories and beet has 70% less calories than garlic - beet has 43 calories in 100g and garlic has 149 calories.

Does beets or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and beet has 70% fewer carbohydrates than garlic - beet has 9.6g of carbs for 100g and garlic has 33.1g of carbohydrates.

Does beets or garlic contain more calcium?
Garlic is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and garlic has 181mg of calcium.

Does beets or garlic contain more potassium?
Both beets and garlic are high in potassium. Garlic has 20% more potassium than beet - beet has 325mg of potassium in 100 grams and garlic has 401mg of potassium.

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