Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Beetroot vs Zucchini - In-Depth Nutrition Comparison

Compare

What are the differences between Beetroot and Zucchini?

  • Beetroot is higher in Folate, Fiber, Manganese, and Iron, yet Zucchini is higher in Vitamin C, and Vitamin B6.
  • Beetroot's daily need coverage for Folate is 21% more.
  • Beetroot has 3 times more Fiber than Zucchini. While Beetroot has 2.8g of Fiber, Zucchini has only 1g.
  • The amount of Sugar in Zucchini is lower.

We used Beets, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Beetroot vs Zucchini infographic
Copy 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 +116.2%
Contains more Potassium +24.5%
Contains more Magnesium +27.8%
Contains more Copper +41.5%
Contains less Sodium -89.7%
Equal in Calcium - 16
Equal in Zinc - 0.32
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% 18% 9% 17% 2%
Contains more Iron +116.2%
Contains more Potassium +24.5%
Contains more Magnesium +27.8%
Contains more Copper +41.5%
Contains less Sodium -89.7%
Equal in Calcium - 16
Equal in Zinc - 0.32
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 +354.2%
Contains more Vitamin C +265.3%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +2050%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Folate +354.2%
Contains more Vitamin C +265.3%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +2050%

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
16
Zucchini
Mineral Summary Score
18
Beetroot
12
Zucchini

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%
Zucchini
Carbohydrates
10%
Beetroot
3%
Zucchini
Fats
1%
Beetroot
1%
Zucchini

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 Zucchini
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 Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.057g)
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 Zucchini Opinion
Calories 43 17 Beetroot
Protein 1.61 1.21 Beetroot
Fats 0.17 0.32 Zucchini
Vitamin C 4.9 17.9 Zucchini
Net carbs 6.760000228881836 2.109999895095825 Beetroot
Carbs 9.56 3.11 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.37 Beetroot
Calcium 16 16
Potassium 325 261 Beetroot
Magnesium 23 18 Beetroot
Sugar 6.76 2.5 Zucchini
Fiber 2.8 1 Beetroot
Copper 0.075 0.053 Beetroot
Zinc 0.35 0.32 Beetroot
Starch 0 Zucchini
Phosphorus 40 38 Beetroot
Sodium 78 8 Zucchini
Vitamin A 33 200 Zucchini
Vitamin E 0.04 0.12 Zucchini
Vitamin D 0 0
Vitamin B1 0.031 0.045 Zucchini
Vitamin B2 0.04 0.094 Zucchini
Vitamin B3 0.334 0.451 Zucchini
Vitamin B5 0.155 0.204 Zucchini
Vitamin B6 0.067 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 0.2 4.3 Zucchini
Folate 109 24 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.084 Beetroot
Monounsaturated Fat 0.032 0.011 Beetroot
Polyunsaturated fat 0.06 0.091 Zucchini
Tryptophan 0.019 0.01 Beetroot
Threonine 0.047 0.029 Beetroot
Isoleucine 0.048 0.044 Beetroot
Leucine 0.068 0.071 Zucchini
Lysine 0.058 0.067 Zucchini
Methionine 0.018 0.018
Phenylalanine 0.046 0.043 Beetroot
Valine 0.056 0.054 Beetroot
Histidine 0.021 0.026 Zucchini
Fructose 1.38 Zucchini

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.