Grapes vs. Beets

Nutrition comparison of Grapes and Beets


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

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

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

  • Beet has 56% less sugar than grape.
  • Beet has more pantothenic acid and folate.
  • Beet is a great source of dietary fiber.
  • Beet is an excellent source of potassium.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Beets src

Calories and Carbs

calories

Beet has 38% less calories than grape - beet has 43 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to beets for fat. Grapes has a macronutrient ratio of 4:95:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Beets
Protein 4% 14%
Carbohydrates 95% 83%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

Beet has 47% less carbohydrates than grape - beet has 9.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Beet is a great source of dietary fiber and it has 211% more dietary fiber than grape - beet has 2.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Beet has 56% less sugar than grape - beet has 6.8g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Beets and grapes contain similar amounts of protein - beet has 1.6g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both beets and grapes are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Beets and grapes contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Beets and grapes contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Beets and grapes contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Beets and grapes contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Beets
Thiamin 0.069 MG 0.031 MG
Riboflavin 0.07 MG 0.04 MG
Niacin 0.188 MG 0.334 MG
Pantothenic acid 0.05 MG 0.155 MG
Vitamin B6 0.086 MG 0.067 MG
Folate 2 UG 109 UG

Minerals

calcium

Beets and grapes contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Beet has 122% more iron than grape - beet has 0.8mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Beet is an excellent source of potassium and it has 70% more potassium than grape - beet has 325mg of potassium per 100 grams and grape has 191mg 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, both grapes and beets contain significant amounts of beta-carotene.

Grapes Beets
beta-carotene 39 UG 20 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG ~

Omega-3 and Omega-6

omega 3s

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

Grapes Beets
alpha linoleic acid 0.011 G 0.005 G
Total 0.011 G 0.005 G

omega 6s

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

Grapes Beets
linoleic acid 0.037 G 0.055 G
Total 0.037 G 0.055 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Beets (Beets, raw) .

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niacin (Vit B3)
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protein
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does beets or grapes contain more calories in 100 grams?
Beet has 40% less calories than grape - beet has 43 calories in 100g and grape has 69 calories.

Does beets or grapes have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than grape - beet has 9.6g of carbs for 100g and grape has 18.1g of carbohydrates.

Does beets or grapes contain more potassium?
Beet is a rich source of potassium and it has 70% more potassium than grape - beet has 325mg of potassium in 100 grams and grape has 191mg of potassium.