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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
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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" chart 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 Potassium +24%
Contains more Magnesium +35.3%
Contains more Copper +47.1%
Contains more Zinc +20.7%
Equal in Calcium - 16
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains less Sodium -97.4%
Contains more Iron +128.6%
Contains more Potassium +24%
Contains more Magnesium +35.3%
Contains more Copper +47.1%
Contains more Zinc +20.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +246.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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%
Contains more Vitamin C +246.9%
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
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 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
18
Summer squash
12
Beetroot
Mineral Summary Score
12
Summer squash
18
Beetroot

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
7%
Summer squash
10%
Beetroot
Carbohydrates
3%
Summer squash
10%
Beetroot
Fats
1%
Summer squash
1%
Beetroot

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Summer squash Beetroot Opinion
Calories 16 43 Beetroot
Protein 1.21 1.61 Beetroot
Fats 0.18 0.17 Summer squash
Vitamin C 17 4.9 Summer squash
Net carbs 2.25 6.760000228881836 Beetroot
Carbs 3.35 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.8 Beetroot
Calcium 15 16 Beetroot
Potassium 262 325 Beetroot
Magnesium 17 23 Beetroot
Sugar 2.2 6.76 Summer squash
Fiber 1.1 2.8 Beetroot
Copper 0.051 0.075 Beetroot
Zinc 0.29 0.35 Beetroot
Starch
Phosphorus 38 40 Beetroot
Sodium 2 78 Summer squash
Vitamin A 200 33 Summer squash
Vitamin E 0.12 0.04 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.031 Summer squash
Vitamin B2 0.142 0.04 Summer squash
Vitamin B3 0.487 0.334 Summer squash
Vitamin B5 0.155 0.155
Vitamin B6 0.218 0.067 Summer squash
Vitamin B12 0 0
Vitamin K 3 0.2 Summer squash
Folate 29 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.044 0.027 Beetroot
Monounsaturated Fat 0.016 0.032 Beetroot
Polyunsaturated fat 0.089 0.06 Summer squash
Tryptophan 0.011 0.019 Beetroot
Threonine 0.028 0.047 Beetroot
Isoleucine 0.042 0.048 Beetroot
Leucine 0.069 0.068 Summer squash
Lysine 0.065 0.058 Summer squash
Methionine 0.017 0.018 Beetroot
Phenylalanine 0.041 0.046 Beetroot
Valine 0.053 0.056 Beetroot
Histidine 0.025 0.021 Summer squash
Fructose 0.95 Summer squash

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. 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.