Nutritional Equivalent Of Beets

A beet, also known as beet root, is a round, nutritious vegetable ordinarily red in color. Other types also exist, such as the candy-cane-striped chioggia beet and the yellow golden beet. The beet has a strong flavor that some people dislike. Although one vegetable can never completely replace another, obtaining a similar concentration of nutrients from vegetables that have a nutritional profile comparable to beets is possible if you want to avoid eating them.

Beet Nutrition

The beet provides several beneficial nutrients. The standouts include a low calorie count. A 1-cup serving provides only 58 calories. The protein content is not as high as a food from the protein group, but the 2.2 g it provides sustains energy and slows digestion of its 13 g of carbohydrates, preventing blood glucose imbalance. The 3.8 g of fiber in beets are 15 percent of the 25 g American Dietetic Association, or ADA, daily value, which helps promote consistent waste elimination. The potassium in beets helps regulate blood pressure; its 442 mg provides 13 percent of the daily requirement. Folic acid is important for pregnant and nursing women because it supports growth and development. A cup of beets provides 148 mcg of folic acid, or 37 percent of the ADA daily requirement.

Sweet Potato

Another root vegetable, the sweet potato, is a healthy alternative to Russet or plain potatoes in everyday meals. Sweet potatoes provide nutritional value per cup similar to beets. A 1-cup serving provides 2.1 g of protein, 3.9 g of fiber and 448 mg of potassium.

Banana

A banana is one of the most commonly available fruits in the U.S., and it provides a few nutrients on a level similar to beets. A 1-cup serving of sliced bananas contains 1.6 g of protein, 3.9 of fiber and 537 mg of potassium.

Blackberries

Blackberries are a luscious treat. Pick them yourself when they are in season during the late summer. A cup provides several nutrients comparable to beets, including 62 calories, 2 g of protein, 13.8 g of carbohydrates and 233 mg of potassium.

Okra

The majority of okra dishes are fried and add fat to its nutritional content, but healthy versions of okra also exist, such as serving it in stewed gumbo. A cup of okra provides a level of protein, fiber, potassium and folic acid similar to beets. A 1-cup serving provides 2 g of protein, 3.2 g of fiber, 303 mg of potassium and 88 mcg of folic acid.

Corn

Corn is a versatile vegetable, and paired with beans, it provides a complete protein for vegetarians. A cup of corn contains 125 calories, 4.7 g of protein, 2.9 g of fiber and 392 mg of potassium.