Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Beetroot
  5. Compare
  6. Beetroot vs. Winter squash

Beetroot vs. Winter squash — In-Depth Nutrition Comparison

Compare

The main differences between Beetroot and Winter squash

  • Beetroot has more Folate, and Manganese, however, Winter squash has more Vitamin A RAE, Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Winter squash is 29% 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.

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.
Beetroot
Beetroot
7
:
3
Winter squash
Winter squash
Contains more Iron +81.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +110.5%
Contains more Potassium +34.9%
Contains more Zinc +59.1%
Contains more Manganese +75.9%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains less Sodium -98.7%
Equal in Copper - 0.082
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +81.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +110.5%
Contains more Potassium +34.9%
Contains more Zinc +59.1%
Contains more Manganese +75.9%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains less Sodium -98.7%
Equal in Copper - 0.082

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.
Beetroot
Beetroot
2
:
8
Winter squash
Winter squash
Contains more Vitamin B1 +93.8%
Contains more Folate +445%
Contains more Vitamin A +15727.3%
Contains more Vitamin E +200%
Contains more Vitamin C +95.9%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +140.3%
Contains more Vitamin K +2100%
Beetroot
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +93.8%
Contains more Folate +445%
Contains more Vitamin A +15727.3%
Contains more Vitamin E +200%
Contains more Vitamin C +95.9%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +140.3%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
3
:
2
Winter squash
Winter squash
Contains more Protein +80.9%
Contains more Other +54.3%
Contains more Fats +105.9%
Equal in Carbs - 8.85
Equal in Water - 89.21
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +80.9%
Contains more Other +54.3%
Contains more Fats +105.9%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +145%
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +145%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Winter 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 Winter squash Opinion
Net carbs 6.76g 6.05g Beetroot
Protein 1.61g 0.89g Beetroot
Fats 0.17g 0.35g Winter squash
Carbs 9.56g 8.85g Beetroot
Calories 43kcal 37kcal Beetroot
Sugar 6.76g 3.3g Winter squash
Fiber 2.8g 2.8g
Calcium 16mg 22mg Winter squash
Iron 0.8mg 0.44mg Beetroot
Magnesium 23mg 13mg Beetroot
Phosphorus 40mg 19mg Beetroot
Potassium 325mg 241mg Beetroot
Sodium 78mg 1mg Winter squash
Zinc 0.35mg 0.22mg Beetroot
Copper 0.075mg 0.082mg Winter squash
Manganese 0.329mg 0.187mg Beetroot
Selenium 0.7µg 0.4µg Beetroot
Vitamin A 33IU 5223IU Winter squash
Vitamin A RAE 2µg 261µg Winter squash
Vitamin E 0.04mg 0.12mg Winter squash
Vitamin C 4.9mg 9.6mg Winter squash
Vitamin B1 0.031mg 0.016mg Beetroot
Vitamin B2 0.04mg 0.067mg Winter squash
Vitamin B3 0.334mg 0.495mg Winter squash
Vitamin B5 0.155mg 0.234mg Winter squash
Vitamin B6 0.067mg 0.161mg Winter squash
Folate 109µg 20µg Beetroot
Vitamin K 0.2µg 4.4µg Winter squash
Tryptophan 0.019mg 0.013mg Beetroot
Threonine 0.047mg 0.027mg Beetroot
Isoleucine 0.048mg 0.035mg Beetroot
Leucine 0.068mg 0.05mg Beetroot
Lysine 0.058mg 0.033mg Beetroot
Methionine 0.018mg 0.011mg Beetroot
Phenylalanine 0.046mg 0.035mg Beetroot
Valine 0.056mg 0.038mg Beetroot
Histidine 0.021mg 0.017mg Beetroot
Saturated Fat 0.027g 0.072g Beetroot
Monounsaturated Fat 0.032g 0.026g Beetroot
Polyunsaturated fat 0.06g 0.147g Winter squash

Which food is preferable for your diet?

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

People also compare

Beetroot
Beetroot vs Carrot
Carrot
Beetroot
Beetroot vs Onion
Onion
Beetroot
Beetroot vs Radish
Radish
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
38%
Winter squash
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 3.46g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.045g)
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. 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.