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Summer squash vs. Beetroot — In-Depth Nutrition Comparison

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Differences between Summer squash and Beetroot

  • Summer squash is higher in Vitamin C, Vitamin B6, and Vitamin B2, however, Beetroot is richer in Folate, Fiber, Manganese, and Iron.
  • Beetroot's daily need coverage for Folate is 20% higher.
  • Summer squash has 4 times more Vitamin B2 than Beetroot. While Summer squash has 0.142mg of Vitamin B2, Beetroot has only 0.04mg.
  • Summer squash has less Sugar.

The food types used in this comparison are Squash, summer, all varieties, raw and Beets, raw.

Infographic

Summer squash vs Beetroot 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.
Contains less Sodium -97.4%
Contains more Iron +128.6%
Contains more Magnesium +35.3%
Contains more Potassium +24%
Contains more Zinc +20.7%
Contains more Copper +47.1%
Contains more Manganese +88%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains less Sodium -97.4%
Contains more Iron +128.6%
Contains more Magnesium +35.3%
Contains more Potassium +24%
Contains more Zinc +20.7%
Contains more Copper +47.1%
Contains more Manganese +88%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 40

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.
:
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +246.9%
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%
Contains more Folate +275.9%
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +246.9%
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%
Contains more Folate +275.9%
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.1%
Contains more Carbs +185.4%
Contains more Other +74.2%
Equal in Fats - 0.17
Equal in Water - 87.58
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +33.1%
Contains more Carbs +185.4%
Contains more Other +74.2%
Equal in Fats - 0.17
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +100%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +48.3%
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Beetroot
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 Summer squash Beetroot Opinion
Net carbs 2.25g 6.76g Beetroot
Protein 1.21g 1.61g Beetroot
Fats 0.18g 0.17g Summer squash
Carbs 3.35g 9.56g Beetroot
Calories 16kcal 43kcal Beetroot
Fructose 0.95g Summer squash
Sugar 2.2g 6.76g Summer squash
Fiber 1.1g 2.8g Beetroot
Calcium 15mg 16mg Beetroot
Iron 0.35mg 0.8mg Beetroot
Magnesium 17mg 23mg Beetroot
Phosphorus 38mg 40mg Beetroot
Potassium 262mg 325mg Beetroot
Sodium 2mg 78mg Summer squash
Zinc 0.29mg 0.35mg Beetroot
Copper 0.051mg 0.075mg Beetroot
Manganese 0.175mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 200IU 33IU Summer squash
Vitamin A RAE 10µg 2µg Summer squash
Vitamin E 0.12mg 0.04mg Summer squash
Vitamin C 17mg 4.9mg Summer squash
Vitamin B1 0.048mg 0.031mg Summer squash
Vitamin B2 0.142mg 0.04mg Summer squash
Vitamin B3 0.487mg 0.334mg Summer squash
Vitamin B5 0.155mg 0.155mg
Vitamin B6 0.218mg 0.067mg Summer squash
Folate 29µg 109µg Beetroot
Vitamin K 3µg 0.2µg Summer squash
Tryptophan 0.011mg 0.019mg Beetroot
Threonine 0.028mg 0.047mg Beetroot
Isoleucine 0.042mg 0.048mg Beetroot
Leucine 0.069mg 0.068mg Summer squash
Lysine 0.065mg 0.058mg Summer squash
Methionine 0.017mg 0.018mg Beetroot
Phenylalanine 0.041mg 0.046mg Beetroot
Valine 0.053mg 0.056mg Beetroot
Histidine 0.025mg 0.021mg Summer squash
Saturated Fat 0.044g 0.027g Beetroot
Monounsaturated Fat 0.016g 0.032g Beetroot
Polyunsaturated fat 0.089g 0.06g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
12%
Beetroot
Minerals Daily Need Coverage Score
12%
Summer squash
19%
Beetroot

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)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.