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.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Beets src

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

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,

Pasta Beets
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 20 UG

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.

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Beets (Beets, raw) .

Pasta g

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G Water G
G Starch G
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