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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +128.6%
Contains more Magnesium +35.3%
Contains more Potassium +24%
Contains more Zinc +20.7%
Contains more Copper +47.1%
Contains less Sodium -97.4%
Equal in Calcium - 15
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Iron +128.6%
Contains more Magnesium +35.3%
Contains more Potassium +24%
Contains more Zinc +20.7%
Contains more Copper +47.1%
Contains less Sodium -97.4%
Equal in Calcium - 15
Equal in Phosphorus - 38

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folate +275.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +246.9%
Contains more Vitamin B1 +54.8%
Contains more Vitamin B2 +255%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +1400%
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Folate +275.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +246.9%
Contains more Vitamin B1 +54.8%
Contains more Vitamin B2 +255%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +225.4%
Contains more Vitamin K +1400%
Equal in Vitamin B5 - 0.155

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 6.76g 2.25g Beetroot
Protein 1.61g 1.21g Beetroot
Fats 0.17g 0.18g Summer squash
Carbs 9.56g 3.35g Beetroot
Calories 43kcal 16kcal Beetroot
Starch g g
Fructose g 0.95g Summer squash
Sugar 6.76g 2.2g Summer squash
Fiber 2.8g 1.1g Beetroot
Calcium 16mg 15mg Beetroot
Iron 0.8mg 0.35mg Beetroot
Magnesium 23mg 17mg Beetroot
Phosphorus 40mg 38mg Beetroot
Potassium 325mg 262mg Beetroot
Sodium 78mg 2mg Summer squash
Zinc 0.35mg 0.29mg Beetroot
Copper 0.075mg 0.051mg Beetroot
Vitamin A 33IU 200IU Summer squash
Vitamin E 0.04mg 0.12mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 17mg Summer squash
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
Folate 109µg 29µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 3µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.044g Beetroot
Monounsaturated Fat 0.032g 0.016g Beetroot
Polyunsaturated fat 0.06g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
18
Summer squash
Mineral Summary Score
18
Beetroot
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
7%
Summer squash
Carbohydrates
10%
Beetroot
3%
Summer squash
Fats
1%
Beetroot
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.