Vitamins & Minerals In A Beet

Vitamins & Minerals in a Beet

Dec 28, 2010 | By Suzann Connell

Beets are a delicious way to gain vitamins and minerals. The most common beet is referred to as the sugar, cane or red beet, which consists of a bulbous root and leafy greens. Both parts of the beet are edible and both contain vitamins and minerals. When used in cooking or canning, many use the common red beetroot only. Beets do not contain saturated or unsaturated fats.

Raw Beets

The vitamin and mineral content of one common red beet, when raw, contains approximately 16mg calcium, 33mg phosphorus, .7mg iron, 60mg sodium, 335mg potassium, 20 IU vitamin A, .03mg thiamine, .05mg riboflavin, .4mg niacin and 10mg ascorbic acid. In "Composition of Foods," published by the U.S. Department of Agriculture, 100g of common red beet greens contain approximately 119mg calcium, 40mg phosphorus, 3.3mg iron, 130mg sodium, 570mg potassium, 6,100 IU vitamin A, .10mg thiamine, .22mg riboflavin, .4mg niacin and 30mg ascorbic acid. Raw beets contain natural fiber as well.

Cooked Beets

Cooked beets retain several vitamins and minerals and can be served either hot or cold. The publication from the U.S Department of Agriculture indicates that the vitamins and minerals of cooked and drained beet roots are approximately 14mg calcium, 23mg phosphorus, .5mg iron, 43mg sodium, 208mg potassium, 20 IU vitamin A, .03mg thiamine, .04mg riboflavin, .3mg niacin and 6mg ascorbic acid.

Canned Beets

The vitamins and minerals from different types of canned beets vary, but one can of beets, drained, contains approximately 20g of carbohydrates, 3g protein and 5g fiber. From Nutrient Facts, based on a 2,000 calorie diet, canned beets provide 20 percent of the daily requirement of vitamin C, 4 percent calcium, 30 percent iron, 4 percent zinc, 2 percent thiamin, 8 percent riboflavin, 2 percent niacin, 8 percent vitamin B-6, 20 percent folate, 6 percent phosphorus and 10 percent magnesium.