Pasta vs. Beets
Nutrition comparison of Pasta and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and beets:
- Both beets and pasta are high in dietary fiber and potassium.
- Pasta has 61% less sugar than beet.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and beet has 88% less calories than pasta - beet has 43 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is similar to beets for protein, carbs and fat. Pasta has a macronutrient ratio of 14:82:4 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Beets | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 82% | 83% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and beet has 87% less carbohydrates than pasta - beet has 9.6g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both beets and pasta are high in dietary fiber. Pasta has 14% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Pasta has 61% less sugar than beet - beet has 6.8g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 710% more protein than beet - beet has 1.6g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both beets and pasta are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than pasta - beet has 4.9mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Beets and pasta contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Beets and pasta contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Beets and pasta contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Beets | |
|---|---|---|
| Thiamin | 0.891 MG | 0.031 MG |
| Riboflavin | 0.4 MG | 0.04 MG |
| Niacin | 7.177 MG | 0.334 MG |
| Pantothenic acid | 0.431 MG | 0.155 MG |
| Vitamin B6 | 0.142 MG | 0.067 MG |
| Folate | 237 UG | 109 UG |
Minerals
calcium
Beets and pasta contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 313% more iron than beet - beet has 0.8mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both beets and pasta are high in potassium. Beet has 46% more potassium than pasta - beet has 325mg of potassium per 100 grams and pasta has 223mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than beet per 100 grams.
| Pasta | Beets | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.005 G |
| Total | 0.024 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than beet per 100 grams.
| Pasta | Beets | |
|---|---|---|
| linoleic acid | 0.54 G | 0.055 G |
| Total | 0.54 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.
Pasta g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or pasta contain more calories in 100 grams?Pasta is high in calories and beet has 90% less calories than pasta - beet has 43 calories in 100g and pasta has 371 calories.
Does beets or pasta have more carbohydrates?
By weight, pasta is high in carbohydrates and beet has 90% fewer carbohydrates than pasta - beet has 9.6g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does beets or pasta contain more iron?
Pasta is an abundant source of iron and it has 310% more iron than beet - beet has 0.8mg of iron in 100 grams and pasta has 3.3mg of iron.
Does beets or pasta contain more potassium?
Both beets and pasta are high in potassium. Beet has 50% more potassium than pasta - beet has 325mg of potassium in 100 grams and pasta has 223mg of potassium.