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  6. Beetroot vs. Summer squash

Beetroot vs. Summer squash — In-Depth Nutrition Comparison

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Differences between Beetroot and Summer squash

  • Beetroot is higher in Folate, Fiber, Manganese, and Iron, however, Summer squash is richer in Vitamin C, Vitamin B6, and Vitamin B2.
  • Beetroot's daily need coverage for Folate is 20% higher.
  • Beetroot has 3 times more Sugar than Summer squash. While Beetroot has 6.76g of Sugar, Summer squash has only 2.2g.

The food types used in this comparison are Beets, raw and Squash, summer, all varieties, raw.

Infographic

Beetroot vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +24%
Contains more IronIron +128.6%
Contains more CopperCopper +47.1%
Contains more ZincZinc +20.7%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -97.4%
~equal in Calcium ~15mg
~equal in Phosphorus ~38mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more FolateFolate +275.9%
Contains more Vitamin CVitamin C +246.9%
Contains more Vitamin AVitamin A +506.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +54.8%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B6Vitamin B6 +225.4%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +11.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +33.1%
Contains more CarbsCarbs +185.4%
Contains more OtherOther +74.2%
~equal in Fats ~0.18g
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated Fat -38.6%
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +48.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beetroot Summer squash Opinion
Calories 43kcal 16kcal Beetroot
Protein 1.61g 1.21g Beetroot
Fats 0.17g 0.18g Summer squash
Vitamin C 4.9mg 17mg Summer squash
Net carbs 6.76g 2.25g Beetroot
Carbs 9.56g 3.35g Beetroot
Magnesium 23mg 17mg Beetroot
Calcium 16mg 15mg Beetroot
Potassium 325mg 262mg Beetroot
Iron 0.8mg 0.35mg Beetroot
Sugar 6.76g 2.2g Summer squash
Fiber 2.8g 1.1g Beetroot
Copper 0.075mg 0.051mg Beetroot
Zinc 0.35mg 0.29mg Beetroot
Phosphorus 40mg 38mg Beetroot
Sodium 78mg 2mg Summer squash
Vitamin A 33IU 200IU Summer squash
Vitamin A 2µg 10µg Summer squash
Vitamin E 0.04mg 0.12mg Summer squash
Manganese 0.329mg 0.175mg Beetroot
Selenium 0.7µg 0.2µg Beetroot
Vitamin B1 0.031mg 0.048mg Summer squash
Vitamin B2 0.04mg 0.142mg Summer squash
Vitamin B3 0.334mg 0.487mg Summer squash
Vitamin B5 0.155mg 0.155mg
Vitamin B6 0.067mg 0.218mg Summer squash
Vitamin K 0.2µg 3µg Summer squash
Folate 109µg 29µg Beetroot
Choline 6mg 6.7mg Summer squash
Saturated Fat 0.027g 0.044g Beetroot
Monounsaturated Fat 0.032g 0.016g Beetroot
Polyunsaturated fat 0.06g 0.089g Summer squash
Tryptophan 0.019mg 0.011mg Beetroot
Threonine 0.047mg 0.028mg Beetroot
Isoleucine 0.048mg 0.042mg Beetroot
Leucine 0.068mg 0.069mg Summer squash
Lysine 0.058mg 0.065mg Summer squash
Methionine 0.018mg 0.017mg Beetroot
Phenylalanine 0.046mg 0.041mg Beetroot
Valine 0.056mg 0.053mg Beetroot
Histidine 0.021mg 0.025mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
17%
Summer squash
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 4.56g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.