Beets vs Sweet potatoes, orange flesh, without skin
Side-by-side nutrition comparison per serving. See which fits your goals better.
Sweet potatoes pack double the calories (86 vs 43) and double the carbs (17.3g vs 8.79g) compared to beets per 100g. Beets stand out with 3.12g of fiber and fewer calories, making them the lighter option. Sweet potatoes are the better choice when you need sustained energy from complex carbohydrates.
Pro tip
Pick beets for a lower-calorie side dish that still delivers solid fiber. Go with sweet potato when you need more fuel for workouts or active days.
Quick Verdict
Best for weight loss
Beets
Best for muscle gain
Beets
Best for low-carb
Beets
Macro Comparison
Beets: 100g (100g) | Sweet potatoes, orange flesh, without skin: 100g (100g)
43
Beets
86
Sweet potatoes, orange flesh, without skin
1.69g
Beets
1.58g
Sweet potatoes, orange flesh, without skin
8.79g
Beets
17.3g
Sweet potatoes, orange flesh, without skin
0.3g
Beets
0.38g
Sweet potatoes, orange flesh, without skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Beets
7%
Sweet potatoes, orange flesh, without skin
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| Nutrient | Beets | Sweet potatoes, orange flesh, without skin |
|---|---|---|
| Calories | 43 | 86 |
| Protein | 1.7g | 1.6g |
| Carbs | 8.8g | 17.3g |
| Fat | 0.3g | 0.4g |
| Fiber | 3.12g | — |
| Sugar | — | — |
| Sodium | 112mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 342mg | 486mg |
| Vitamin A | — | — |
| Vitamin C | 4.6mg | 14.8mg |
| Calcium | 13.8mg | 22.3mg |
| Iron | 0.43mg | 0.4mg |
Which Should You Choose?
For weight loss
Choose Beets. With 43 calories and 1.69g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beets. Beets delivers 1.69g protein per serving — 0.1g more than Sweet potatoes, orange flesh, without skin.
For low-carb diets
Choose Beets with 8.79g carbs per serving.
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Take the free quizCommon Questions
Is Beets or Sweet potatoes, orange flesh, without skin better for weight loss?
For weight loss, Beets is the better choice. Beets has 43 calories and 1.69g protein per serving, while Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beets or Sweet potatoes, orange flesh, without skin?
Beets has more protein per serving. Beets provides 1.69g and Sweet potatoes, orange flesh, without skin provides 1.58g of protein.
Can I eat both beets and sweet potatoes, orange flesh, without skin together?
Yes! Combining beets and sweet potatoes, orange flesh, without skin gives you 129 calories and 3.27g protein. This combination can work well as part of a balanced meal.