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  6. Beetroot vs. Zucchini

Beetroot vs. Zucchini — In-Depth Nutrition Comparison

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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
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +116.2%
Contains more CopperCopper +41.5%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -89.7%
~equal in Calcium ~16mg
~equal in Zinc ~0.32mg
~equal in Phosphorus ~38mg

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% 2% 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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more FolateFolate +354.2%
Contains more Vitamin CVitamin C +265.3%
Contains more Vitamin AVitamin A +506.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +135%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +143.3%
Contains more Vitamin KVitamin K +2050%
Contains more CholineCholine +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +33.1%
Contains more CarbsCarbs +207.4%
Contains more OtherOther +89.5%
Contains more FatsFats +88.2%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated Fat -67.9%
Contains more Mono. FatMonounsaturated Fat +190.9%
Contains more Poly. FatPolyunsaturated fat +51.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Beetroot Zucchini Opinion
Calories 43kcal 17kcal Beetroot
Protein 1.61g 1.21g Beetroot
Fats 0.17g 0.32g Zucchini
Vitamin C 4.9mg 17.9mg Zucchini
Net carbs 6.76g 2.11g Beetroot
Carbs 9.56g 3.11g Beetroot
Magnesium 23mg 18mg Beetroot
Calcium 16mg 16mg
Potassium 325mg 261mg Beetroot
Iron 0.8mg 0.37mg Beetroot
Sugar 6.76g 2.5g Zucchini
Fiber 2.8g 1g Beetroot
Copper 0.075mg 0.053mg Beetroot
Zinc 0.35mg 0.32mg Beetroot
Phosphorus 40mg 38mg Beetroot
Sodium 78mg 8mg Zucchini
Vitamin A 33IU 200IU Zucchini
Vitamin A 2µg 10µg Zucchini
Vitamin E 0.04mg 0.12mg Zucchini
Manganese 0.329mg 0.177mg Beetroot
Selenium 0.7µg 0.2µg Beetroot
Vitamin B1 0.031mg 0.045mg Zucchini
Vitamin B2 0.04mg 0.094mg Zucchini
Vitamin B3 0.334mg 0.451mg Zucchini
Vitamin B5 0.155mg 0.204mg Zucchini
Vitamin B6 0.067mg 0.163mg Zucchini
Vitamin K 0.2µg 4.3µg Zucchini
Folate 109µg 24µg Beetroot
Choline 6mg 9.5mg Zucchini
Saturated Fat 0.027g 0.084g Beetroot
Monounsaturated Fat 0.032g 0.011g Beetroot
Polyunsaturated fat 0.06g 0.091g Zucchini
Tryptophan 0.019mg 0.01mg Beetroot
Threonine 0.047mg 0.029mg Beetroot
Isoleucine 0.048mg 0.044mg Beetroot
Leucine 0.068mg 0.071mg Zucchini
Lysine 0.058mg 0.067mg Zucchini
Methionine 0.018mg 0.018mg
Phenylalanine 0.046mg 0.043mg Beetroot
Valine 0.056mg 0.054mg Beetroot
Histidine 0.021mg 0.026mg Zucchini
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

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

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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
15%
Zucchini
Minerals Daily Need Coverage Score
19%
Beetroot
12%
Zucchini

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)

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. 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.