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  6. Beetroot vs. Winter squash

Beetroot vs. Winter squash — In-Depth Nutrition Comparison

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The main differences between beetroot and winter squash

  • Beetroot has more folate and manganese; however, winter squash has more vitamin A, vitamin B6, and vitamin C.
  • Daily need coverage for vitamin A for winter squash is 104% higher.
  • Winter squash has 5 times less folate than beetroot. Beetroot has 109µg of folate, while winter squash has 20µg.
  • Winter squash is lower in sugar.
  • Beetroot has a higher glycemic index than winter squash.

Food types used in this article are Beets, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Beetroot vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +81.8%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +110.5%
Contains more ManganeseManganese +75.9%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -98.7%
~equal in Copper ~0.082mg

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% 0.67% 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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more FolateFolate +445%
Contains more Vitamin CVitamin C +95.9%
Contains more Vitamin AVitamin A +12950%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +76.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Winter squash DV% diff.
Vitamin A 2µg 261µg 29%
Folate 109µg 20µg 22%
Vitamin B6 0.067mg 0.161mg 7%
Manganese 0.329mg 0.187mg 6%
Vitamin C 4.9mg 9.6mg 5%
Iron 0.8mg 0.44mg 5%
Vitamin K 0.2µg 4.4µg 4%
Phosphorus 40mg 19mg 3%
Sodium 78mg 1mg 3%
Vitamin B2 0.04mg 0.067mg 2%
Magnesium 23mg 13mg 2%
Potassium 325mg 241mg 2%
Vitamin B5 0.155mg 0.234mg 2%
Protein 1.61g 0.89g 1%
Selenium 0.7µg 0.4µg 1%
Vitamin E 0.04mg 0.12mg 1%
Vitamin B1 0.031mg 0.016mg 1%
Zinc 0.35mg 0.22mg 1%
Copper 0.075mg 0.082mg 1%
Calcium 16mg 22mg 1%
Choline 6mg 10.6mg 1%
Polyunsaturated fat 0.06g 0.147g 1%
Vitamin B3 0.334mg 0.495mg 1%
Calories 43kcal 37kcal 0%
Fats 0.17g 0.35g 0%
Carbs 9.56g 8.85g 0%
Net carbs 6.76g 6.05g N/A
Sugar 6.76g 3.3g N/A
Fiber 2.8g 2.8g 0%
Saturated fat 0.027g 0.072g 0%
Monounsaturated fat 0.032g 0.026g 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.047mg 0.027mg 0%
Isoleucine 0.048mg 0.035mg 0%
Leucine 0.068mg 0.05mg 0%
Lysine 0.058mg 0.033mg 0%
Methionine 0.018mg 0.011mg 0%
Phenylalanine 0.046mg 0.035mg 0%
Valine 0.056mg 0.038mg 0%
Histidine 0.021mg 0.017mg 0%

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +80.9%
Contains more OtherOther +54.3%
Contains more FatsFats +105.9%
~equal in Carbs ~8.85g
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +145%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.