Beets (Raw)vsSweet Potato (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Beets (Raw) has more protein, Beets (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Sweet Potato (Raw)
Go with Beets (Raw) at just 43 kcal per 100g — 50% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 86kcal4% | <0.1kcal |
| Protein | 1.6g3% | 1.6g3% | +<0.1g |
| Total Fat | 0.17g0% | <0.1g0% | +0.12g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 20g7% | <0.1g |
| Dietary Fiber | 2.8g10% | 3.0g11% | <0.1g |
| Sugars | 6.8g | 4.2g | +2.6g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 709mcg79% | <0.1mcg |
| Vitamin C | 4.9mg5% | 2.4mg3% | +2.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.26mg2% | <0.1mg |
| Vitamin K | 0.20mcg0% | 1.8mcg2% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 11mcg3% | +98mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 55mg2% | +23mg |
| Calcium | 16mg1% | 30mg2% | <0.1mg |
| Iron | 0.80mg4% | 0.61mg3% | +0.19mg |
| Potassium | 325mg7% | 337mg7% | <0.1mg |
| Phosphorus | 40mg3% | 47mg4% | <0.1mg |
| Magnesium | 23mg5% | 25mg6% | <0.1mg |
| Zinc | 0.35mg3% | 0.30mg3% | +<0.1mg |
| Copper | <0.1mg8% | 0.15mg17% | <0.1mg |
| Manganese | 0.33mg14% | 0.26mg11% | +<0.1mg |
| Selenium | 0.70mcg1% | 0.60mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Beets (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 100% fewer calories, making Beets (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 2mcg), Folate (Beets (Raw): 109mcg vs 11mcg), Vitamin K (Sweet Potato (Raw): 1.8mcg vs 0.2mcg).
Key Minerals: Notable mineral differences include Copper (Sweet Potato (Raw): 0.151mg vs 0.075mg), Calcium (Sweet Potato (Raw): 30mg vs 16mg), Sodium (Beets (Raw): 78mg vs 55mg).
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 Sweet Potato (Raw)?
- Beets (Raw) has more protein with 1.61g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Beets (Raw) or Sweet Potato (Raw)?
- Beets (Raw) is lower in calories with 43 kcal per 100g versus 86 kcal.
- Is Beets (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.17g.
- Which has more fiber, Beets (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.8g.