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  6. Summer squash vs. Beetroot

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.
  • Summer squash has a lower glycemic index (13) than beetroot (64).

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

Infographic

Summer squash vs Beetroot infographic
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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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +24%
Contains more IronIron +128.6%
Contains more CopperCopper +47.1%
Contains more ZincZinc +20.7%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +250%
~equal in Calcium ~16mg
~equal in Phosphorus ~40mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
Contains more Vitamin CVitamin C +246.9%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +54.8%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B6Vitamin B6 +225.4%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +11.7%
Contains more FolateFolate +275.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Beetroot DV% diff.
Folate 29µg 109µg 20%
Vitamin C 17mg 4.9mg 13%
Vitamin B6 0.218mg 0.067mg 12%
Vitamin B2 0.142mg 0.04mg 8%
Manganese 0.175mg 0.329mg 7%
Fiber 1.1g 2.8g 7%
Iron 0.35mg 0.8mg 6%
Copper 0.051mg 0.075mg 3%
Sodium 2mg 78mg 3%
Vitamin K 3µg 0.2µg 2%
Carbs 3.35g 9.56g 2%
Potassium 262mg 325mg 2%
Calories 16kcal 43kcal 1%
Vitamin B3 0.487mg 0.334mg 1%
Protein 1.21g 1.61g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.048mg 0.031mg 1%
Vitamin E 0.12mg 0.04mg 1%
Magnesium 17mg 23mg 1%
Vitamin A 10µg 2µg 1%
Fructose 0.95g 1%
Zinc 0.29mg 0.35mg 1%
Fats 0.18g 0.17g 0%
Net carbs 2.25g 6.76g N/A
Calcium 15mg 16mg 0%
Sugar 2.2g 6.76g N/A
Phosphorus 38mg 40mg 0%
Vitamin B5 0.155mg 0.155mg 0%
Choline 6.7mg 6mg 0%
Saturated fat 0.044g 0.027g 0%
Monounsaturated fat 0.016g 0.032g 0%
Polyunsaturated fat 0.089g 0.06g 0%
Tryptophan 0.011mg 0.019mg 0%
Threonine 0.028mg 0.047mg 0%
Isoleucine 0.042mg 0.048mg 0%
Leucine 0.069mg 0.068mg 0%
Lysine 0.065mg 0.058mg 0%
Methionine 0.017mg 0.018mg 0%
Phenylalanine 0.041mg 0.046mg 0%
Valine 0.053mg 0.056mg 0%
Histidine 0.025mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +33.1%
Contains more CarbsCarbs +185.4%
Contains more OtherOther +74.2%
~equal in Fats ~0.17g
~equal in Water ~87.58g

Fat Type Comparison

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

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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. 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.