BEETS VS. RADISHES: WHICH IS BETTER FOR FIBER, BLOOD SUGAR, AND IMMUNE SUPPORT?

Medically reviewed by Jonathan Purtell, RDN

Beets and radishes are both nutritious vegetables that offer nutrients, vitamins, and antioxidants. However, beets provide more fiber, folate, and potassium that support heart health and digestion, while radishes are higher in vitamin C and vitamin K for immune and bone support.

Beets vs. Radishes: Nutrition Facts

Beets and radishes are both highly nutritious, but they do have some differences in specific nutrient values. For example, beets are a root vegetable with twice the fiber content of radishes, while radishes, which are cruciferous vegetables, are much higher in vitamin C.

Nutrition information for 100 grams (g) of raw beets and 100 g of raw radishes is shown in the following table.

Raw Beets (100 g)	Raw Radishes (100 g)
Calories	45	16
Protein	1.69 g	0.68 g
Fat	0.3 g	0.1 g
Carbohydrates	8.79 g	3.5 g
Fiber	3.1 g	1.6 g
Total Sugars	5.1 g	1.86 g
Calcium	14 milligrams (mg)	25 mg
Iron	0.43 mg	0.34 mg
Magnesium	21 mg	10 mg
Phosphorus	34 mg	20 mg
Potassium	342 mg	233 mg
Sodium	112 mg	39 mg
Zinc	0.31 mg	0.28 mg
Vitamin C	4.6 mg	14.8 mg
Folate	103 micrograms (mcg)	25 mcg
Copper	0.161 mg	0.05 mg
Manganese	0.257 mg	0.069 mg

Beets Have More Fiber Than Radishes

Beets are higher in sugar than radishes, but they are also higher in fiber. Fiber is also an essential nutrient for maintaining heart health.

Beets' high fiber content aids digestive health and a healthy gut microbiome, while supporting bowel regularity. Fiber also helps promote satiety (the feeling of fullness after eating), which can benefit weight management.

However, radishes also contain fiber and can support heart health and digestion.

Beets Are Better for Blood Sugar Control

Beets have a higher glycemic index (GI) value than radishes. GI measures how quickly a food makes your blood sugar rise. Foods with lower GI values increase blood sugar more slowly than foods with high GIs. Radishes have a low glycemic index and do not cause blood sugar to spike.

Radishes Pack More Vitamin C for Immune Support

Radishes are significantly higher in vitamin C than beets. One serving of radishes provides about 14% of the daily allowance of vitamin C. Vitamin C is an antioxidant that supports immune and skin health.

Other Benefits

Other health benefits associated with beets and radishes include:

• Bone health and blood clotting: Radishes are higher in vitamin K than beets, which is necessary for bone health and blood clotting. One serving of radishes provides about 10% of the daily allowance of vitamin K.
• Heart health: Beets also contain nitrates, phytochemicals, and essential nutrients (such as potassium) that help manage blood pressure. They have also been shown to support cerebrovascular health (blood flow to the brain) and help manage cholesterol.
• Inflammation: Both beets and radishes contain antioxidants that help manage inflammation and protect cells against oxidative stress.

Considerations When Eating Beets or Radishes

Red beets may cause beeturia, a harmless condition in which urine or stool turns red or pink. This is from a phytonutrient in beets that is not metabolized by the body.

Some other considerations for beets include:

• For people sensitive to purines, beets may cause gout flare-ups
• Beets may interact with certain medications, such as blood pressure medications
• Eating beets in large amounts may cause digestive upset
• Beets should be eaten in moderation if you are managing blood sugar levels (talk to your healthcare provider about whether you need to limit your beet intake)
• Beets may contribute to the formation of kidney stones

Some considerations for radishes include:

• For some, fiber and sulfur compounds in radishes may cause bloating or mild digestive discomfort, especially when eaten in large quantities
• When eaten excessively, goitrogens in radishes may affect thyroid function, particularly for those with iodine deficiency
• Radishes have a strong, peppery taste, which may not be palatable to everyone
• Radishes may interact with certain medications, such as blood thinners and medications for diabetes (talk to your healthcare provider if you are taking medication and eat radishes regularly or in high amounts)

Ways to Add More Beets to Your Diet

Beets can be eaten:

• Raw
• Steamed
• Roasted
• Grilled
• Baked
• Pickled
• Boiled (avoid boiling for long periods as this can cause some nutrients to be lost)

To help beets retain nutrients through cooking, cook them quickly and with a minimal amount of water.

Beets can be used in many ways, such as:

• In salads
• In soups
• Made into pickles
• In smoothies
• In salad dressings
• As a natural food dye (such as for eggs)
• Beet "chips"
• Paired with foods such as leafy greens, healthy fats (like olive oil), whole grains, nuts and seeds, and citrus

Ways to Add More Radishes to Your Diet

Radishes can be eaten raw or cooked. Radish greens (the edible leaves of radish plants) can also be eaten, and are rich in nutrients.

You can include radishes in your diet in ways such as:

• Cut up as part of a veggie platter (they are great for dipping)
• In salads
• On sandwiches
• In wraps
• In stir-fries
• Roasted with other vegetables
• In soups
• Pickled
• Grated as part of coleslaw

Read the original article on Verywell Health

2026-01-21T14:03:39Z