:max_bytes(150000):strip_icc()/VWH-Beets-vs-Carrots-1f5cd1566c454c878ce5f0103cb627f9.jpeg?w=780&resize=780,470&ssl=1 "Which root vegetable has more vitamins, antioxidants and fiber?")
Key takeaways
- Carrots are a rich source of antioxidants, vitamins and beta-carotene, which provide benefits for the skin and eyes.
- Beets contain antioxidants and are rich in nitrates, bioactive compounds that improve circulation.
- Dietary fiber in carrots and beets can improve digestion and help regulate blood sugar levels.
Carrots and beets are two types of root vegetables that contain a variety of beneficial nutrients and bioactive compounds. Although carrots and beets share similar characteristics, you may find that one of them better suits your health needs.
Which contains the most vitamins, antioxidants and fiber?
Carrots contain more vitamins, including vitamin A and beta-carotene, making them excellent for eye and skin health. Beets, however, contain a bit more fiber and a wider range of antioxidants, including circulation-supporting betanin and nitrates.
| Vitamins, Antioxidants and Fiber in Carrots and Beets | ||
|---|---|---|
| Carrots | Beets | |
| Vitamins | Carrots are rich in vitamin A and are also a good source of vitamins K and B. | Beets are a good source of vitamin C, vitamin E and B vitamins. |
| Antioxidants | Carotenoids (orange carrots) and anthocyanins (purple carrots) are antioxidants with anti-inflammatory, anti-aging and anti-cancer properties. | Beets are a rich source of antioxidants, including vitamin C, vitamin E, polyphenols and betanin, an antioxidant with strong free radical scavenging properties. |
| Fiber | One cup (128 g) of chopped carrots contains almost 3.6 grams of dietary fiber. | One cup (136 g) of raw beets contains 3.8 g of dietary fiber. |
A Closer Look at Beet and Carrot Nutrition
As root vegetables, carrots and beets share similar nutritional qualities, but differ in their specific vitamins and bioactive compounds. Below is a closer look at their nutritional profile.
| Carrots and Beets: Nutritional Comparison for One Cup Each (3.5 oz / 100 g) | ||
|---|---|---|
| Nutrient | Beets | Carrots |
| Calories | 59 | 53 |
| Protein | 2.2g | 1.2g |
| Carbohydrates | 13 g / 5% DV | 12 g / 4% DV |
| Dietary fiber | 3.8 g / 14% DV | 3.6 g / 13% DV |
| Vitamin C | 6.7 mg / 7% DV | 7.6 mg / 8% DV |
| Vitamin A | 2.7 mcg / 0.3% DV | 1,070 mcg / 119% DV |
| Vitamin E | 0.05 mg / 0.3% DV | 0.85 mg / 6% DV |
| Vitamin K | 0.27 mcg / 0.2% DV | 16.9 mcg / 14% DV |
| Thiamine (B1) | 0.04 mg / 3% DV | 0.08 mg / 7% DV |
| Vitamin B6 | 0.09 mg / 5% DV | 0.18 mg / 11% DV |
| Folate | 148 mcg / 37% DV | 24 mcg / 6% DV |
| Betaine | 175mg | 0.5mg |
| Beta-carotene | 27.2 mcg | 10,600mcg |
Why beets and carrots are good for you
Antioxidants, fiber, vitamins, and various bioactive compounds found in carrots and beets contribute to the potential health benefits of these root vegetables.
| Health Benefits of Carrots and Beets | ||
|---|---|---|
| Beets | Carrots | |
| Blood sugar | Beets may help balance the gut microbiome, thereby improving insulin resistance and promoting stable blood sugar levels. | Animal research suggests that carrots may help regulate blood sugar levels, likely due to their high fiber and antioxidant content. |
| Heart health | The nitrates found in beets may improve blood circulation, potentially leading to improved blood pressure and a reduced risk of heart disease. | Eating carrots can help reduce oxidative stress, blood lipid levels and blood pressure. |
| Eye health | Research suggests that nitrates in beets may help maintain eye health by improving blood circulation and lowering pressure levels in the eyes. | Carrots are a rich source of vitamin A and eating them can help reduce the risk of vitamin A deficiency, a condition that can lead to eye disease or vision loss. |
| Weight management | Beets may improve blood circulation and exercise tolerance, which may be beneficial for weight loss efforts. | As a good source of fiber, carrots may support weight management by increasing satiety. |
What else to keep in mind
Both carrots and beets are vegetables recommended for a balanced diet. In addition to their nutritional differences, there are several key considerations to make regarding these root vegetables.
- Both beets and carrots are described as having an earthy but sweet taste. Both vegetables are equally crunchy when eaten raw, but soften when cooked.
- Beets are generally eaten cooked, while carrots are eaten raw or cooked. Both vegetables can be roasted, boiled or grilled and added to various dishes.
- Increasing your vegetable intake can occasionally cause temporary digestive problems. Bloating, gas, and changes in bowel habits may occur when you start eating more carrots and beets.
- Beets may interact with some heart medications due to their high natural nitrate content. Carrots contain vitamin K, which may interact with blood thinners. Discuss your beet or carrot intake with your doctor to make sure it does not interfere with your treatment goals.
- While Carrots May Improve Vision, Beets May Improve Circulation. If you decide between the two, it may depend on your personal preferences and health needs.
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