Beets (Raw)vsPotatoes Russet (Baked)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Beets (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Potatoes Russet (Baked)
Go with Beets (Raw) at just 43 kcal per 100g — 55% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) delivers 8.3mg of vitamin C per 100g — great for immune function and skin health.
Beets (Raw) has only 9.6g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 95kcal5% | <0.1kcal |
| Protein | 1.6g3% | 2.6g5% | <0.1g |
| Total Fat | 0.17g0% | 0.13g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 21g8% | <0.1g |
| Dietary Fiber | 2.8g10% | 2.3g8% | +0.50g |
| Sugars | 6.8g | 1.1g | +5.7g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 1.0mcg0% | +1.0mcg |
| Vitamin C | 4.9mg5% | 8.3mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0.20mcg0% | 2.0mcg2% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 26mcg7% | +83mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 14mg1% | +64mg |
| Calcium | 16mg1% | 18mg1% | <0.1mg |
| Iron | 0.80mg4% | 1.1mg6% | <0.1mg |
| Potassium | 325mg7% | 550mg12% | <0.1mg |
| Phosphorus | 40mg3% | 71mg6% | <0.1mg |
| Magnesium | 23mg5% | 30mg7% | <0.1mg |
| Zinc | 0.35mg3% | 0.35mg3% | — |
| Copper | <0.1mg8% | 0.11mg12% | <0.1mg |
| Manganese | 0.33mg14% | 0.23mg10% | +0.10mg |
| Selenium | 0.70mcg1% | 0.50mcg1% | +0.20mcg |
🔬Nutritional Analysis
Calories: Beets (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 121% fewer calories, making Beets (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) has more protein per 100g (2.63g vs 1.61g), but Beets (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Potatoes Russet (Baked): 2mcg vs 0.2mcg), Vitamin B6 (Potatoes Russet (Baked): 0.354mg vs 0.067mg), Folate (Beets (Raw): 109mcg vs 26mcg).
Key Minerals: Notable mineral differences include Sodium (Beets (Raw): 78mg vs 14mg), Phosphorus (Potatoes Russet (Baked): 71mg vs 40mg), Potassium (Potatoes Russet (Baked): 550mg vs 325mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Beets (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.61g for Beets (Raw).
- Which is lower in calories, Beets (Raw) or Potatoes Russet (Baked)?
- Beets (Raw) is lower in calories with 43 kcal per 100g versus 95 kcal.
- Is Beets (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.17g.
- Which has more fiber, Beets (Raw) or Potatoes Russet (Baked)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 2.3g.