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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
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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 Potassium +24%
Contains more Magnesium +35.3%
Contains more Copper +47.1%
Contains more Zinc +20.7%
Contains less Sodium -97.4%
Equal in Calcium - 15
Equal in Phosphorus - 38
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +128.6%
Contains more Potassium +24%
Contains more Magnesium +35.3%
Contains more Copper +47.1%
Contains more Zinc +20.7%
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 C +246.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Folate +275.9%
Contains more Vitamin C +246.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
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 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 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

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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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)

All nutrients comparison - raw data values

Nutrient Beetroot Summer squash Opinion
Calories 43 16 Beetroot
Protein 1.61 1.21 Beetroot
Fats 0.17 0.18 Summer squash
Vitamin C 4.9 17 Summer squash
Net carbs 6.760000228881836 2.25 Beetroot
Carbs 9.56 3.35 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.35 Beetroot
Calcium 16 15 Beetroot
Potassium 325 262 Beetroot
Magnesium 23 17 Beetroot
Sugar 6.76 2.2 Summer squash
Fiber 2.8 1.1 Beetroot
Copper 0.075 0.051 Beetroot
Zinc 0.35 0.29 Beetroot
Starch
Phosphorus 40 38 Beetroot
Sodium 78 2 Summer squash
Vitamin A 33 200 Summer squash
Vitamin E 0.04 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.031 0.048 Summer squash
Vitamin B2 0.04 0.142 Summer squash
Vitamin B3 0.334 0.487 Summer squash
Vitamin B5 0.155 0.155
Vitamin B6 0.067 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 0.2 3 Summer squash
Folate 109 29 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.044 Beetroot
Monounsaturated Fat 0.032 0.016 Beetroot
Polyunsaturated fat 0.06 0.089 Summer squash
Tryptophan 0.019 0.011 Beetroot
Threonine 0.047 0.028 Beetroot
Isoleucine 0.048 0.042 Beetroot
Leucine 0.068 0.069 Summer squash
Lysine 0.058 0.065 Summer squash
Methionine 0.018 0.017 Beetroot
Phenylalanine 0.046 0.041 Beetroot
Valine 0.056 0.053 Beetroot
Histidine 0.021 0.025 Summer squash
Fructose 0.95 Summer squash

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.