Oats vs. Beets
Nutrition comparison of Oats and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and beets:
- Both beets and oats are high in dietary fiber and potassium.
- Beet has 44 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and beet has 89% less calories than oat - beet has 43 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to beets for protein. Oats has a macronutrient ratio of 17:67:16 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Beets | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 67% | 83% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and beet has 86% less carbohydrates than oat - beet has 9.6g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both beets and oats are high in dietary fiber. Oat has 279% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than beet - beet has 6.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 949% more protein than beet - beet has 1.6g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Beet has 44 times less saturated fat than oat - beet has 0.03g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than oat - beet has 4.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Beets and oats contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Beets and oats contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Beets and oats contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin and pantothenic acid. Both oats and beets contain significant amounts of Vitamin B6 and folate.
| Oats | Beets | |
|---|---|---|
| Thiamin | 0.763 MG | 0.031 MG |
| Riboflavin | 0.139 MG | 0.04 MG |
| Niacin | 0.961 MG | 0.334 MG |
| Pantothenic acid | 1.349 MG | 0.155 MG |
| Vitamin B6 | 0.119 MG | 0.067 MG |
| Folate | 56 UG | 109 UG |
Minerals
calcium
Oat is a great source of calcium and it has 238% more calcium than beet - beet has 16mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 490% more iron than beet - beet has 0.8mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both beets and oats are high in potassium. Oat has 32% more potassium than beet - beet has 325mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than beet per 100 grams.
| Oats | Beets | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.005 G |
| Total | 0.111 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than beet per 100 grams.
| Oats | Beets | |
|---|---|---|
| linoleic acid | 2.424 G | 0.055 G |
| Total | 2.424 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.
Oats 156g
(
cup
)
|
Daily Values (%) |
Beets 136g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
947% | calories | 5% |
|
58KCAL 3% | |
| 103G 41% |
|
692% | carbohydrates | 5% |
|
13G 5% | |
| 17G 66% |
|
347% | dietary fiber | 5% |
|
3.8G 15% | |
| 5% | sugar | >999% | 9.2G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.23G 0.4% | |
| 1.9G 11% |
|
>999% | saturated fat | 5% |
|
0.04G 0.2% | |
| 3.4G | >999% | monounsaturated fat | 5% | 0.04G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.08G | |||
| 3.1MG 0.2% |
|
5% | sodium | >999% |
|
106MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.7UG 0.4% | ||
|
|
5% | Vitamin C | >999% |
|
6.7MG 9% | ||
| 84MG 8% |
|
282% | calcium | 5% |
|
22MG 2% | |
| 7.4MG 41% |
|
573% | iron | 5% |
|
1.1MG 6% | |
| 276MG 89% |
|
790% | magnesium | 5% |
|
31MG 10% | |
| 669MG 29% |
|
51% | potassium | 5% |
|
442MG 19% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.22MG 20% |
|
339% | riboflavin (Vit B2) | 5% |
|
0.05MG 5% | |
| 1.5MG 11% |
|
233% | niacin (Vit B3) | 5% |
|
0.45MG 3% | |
| 0.19MG 14% |
|
111% | Vitamin B6 | 5% |
|
0.09MG 7% | |
| 2.1MG 42% |
|
900% | pantothenic acid (Vit B5) | 5% |
|
0.21MG 4% | |
| 87UG 22% |
|
5% | folate (Vit B9) | 70% |
|
148UG 37% | |
|
|
5% | Vitamin E | >999% |
|
0.05MG 0.4% | ||
|
|
5% | Vitamin K | >999% |
|
0.27UG 0.3% | ||
| 26G 53% |
|
>999% | protein | 5% |
|
2.2G 4% | |
|
|
5% | choline | >999% |
|
8.2MG 2% | ||
| 0.98MG 81% |
|
879% | copper | 5% |
|
0.1MG 9% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.45MG 25% | |
| 816MG 117% |
|
>999% | phosphorus | 5% |
|
54MG 8% | |
|
|
5% | selenium | >999% |
|
0.95UG 2% | ||
| 6.2MG 77% |
|
>999% | zinc | 5% |
|
0.48MG 6% | |
| 13G | 5% | Water | 815% | 119G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does beets or oats contain more calories in 100 grams?Oat is high in calories and beet has 90% less calories than oat - beet has 43 calories in 100g and oat has 389 calories.
Does beets or oats have more carbohydrates?
By weight, oat is high in carbohydrates and beet has 90% fewer carbohydrates than oat - beet has 9.6g of carbs for 100g and oat has 66.3g of carbohydrates.
Does beets or oats contain more iron?
Oat is an abundant source of iron and it has 490% more iron than beet - beet has 0.8mg of iron in 100 grams and oat has 4.7mg of iron.
Does beets or oats contain more potassium?
Both beets and oats are high in potassium. Oat has 30% more potassium than beet - beet has 325mg of potassium in 100 grams and oat has 429mg of potassium.