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  6. Winter squash vs. Beetroot

Winter squash vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between Winter squash and Beetroot

  • Winter squash has more Vitamin A RAE, Vitamin B6, and Vitamin C, however, Beetroot has more Folate, and Manganese.
  • Daily need coverage for Vitamin A RAE from Winter squash is 29% higher.
  • Beetroot has 2 times less Vitamin B6 than Winter squash. Winter squash has 0.161mg of Vitamin B6, while Beetroot has 0.067mg.
  • Winter squash is lower in Sugar.

Food types used in this article are Squash, winter, all varieties, cooked, baked, without salt and Beets, raw.

Infographic

Winter 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.
Winter squash
Winter squash
3
:
7
Beetroot
Beetroot
Contains more Calcium +37.5%
Contains less Sodium -98.7%
Contains more Iron +81.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +110.5%
Contains more Potassium +34.9%
Contains more Zinc +59.1%
Contains more Manganese +75.9%
Contains more Selenium +75%
Equal in Copper - 0.075
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +37.5%
Contains less Sodium -98.7%
Contains more Iron +81.8%
Contains more Magnesium +76.9%
Contains more Phosphorus +110.5%
Contains more Potassium +34.9%
Contains more Zinc +59.1%
Contains more Manganese +75.9%
Contains more Selenium +75%
Equal in Copper - 0.075

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.
Winter squash
Winter squash
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +15727.3%
Contains more Vitamin E +200%
Contains more Vitamin C +95.9%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +140.3%
Contains more Vitamin K +2100%
Contains more Vitamin B1 +93.8%
Contains more Folate +445%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Beetroot
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 +15727.3%
Contains more Vitamin E +200%
Contains more Vitamin C +95.9%
Contains more Vitamin B2 +67.5%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +140.3%
Contains more Vitamin K +2100%
Contains more Vitamin B1 +93.8%
Contains more Folate +445%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Beetroot
Beetroot
Contains more Fats +105.9%
Contains more Protein +80.9%
Contains more Other +54.3%
Equal in Carbs - 9.56
Equal in Water - 87.58
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Fats +105.9%
Contains more Protein +80.9%
Contains more Other +54.3%
Equal in Carbs - 9.56
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +23.1%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +23.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Beetroot Opinion
Net carbs 6.05g 6.76g Beetroot
Protein 0.89g 1.61g Beetroot
Fats 0.35g 0.17g Winter squash
Carbs 8.85g 9.56g Beetroot
Calories 37kcal 43kcal Beetroot
Sugar 3.3g 6.76g Winter squash
Fiber 2.8g 2.8g
Calcium 22mg 16mg Winter squash
Iron 0.44mg 0.8mg Beetroot
Magnesium 13mg 23mg Beetroot
Phosphorus 19mg 40mg Beetroot
Potassium 241mg 325mg Beetroot
Sodium 1mg 78mg Winter squash
Zinc 0.22mg 0.35mg Beetroot
Copper 0.082mg 0.075mg Winter squash
Manganese 0.187mg 0.329mg Beetroot
Selenium 0.4µg 0.7µg Beetroot
Vitamin A 5223IU 33IU Winter squash
Vitamin A RAE 261µg 2µg Winter squash
Vitamin E 0.12mg 0.04mg Winter squash
Vitamin C 9.6mg 4.9mg Winter squash
Vitamin B1 0.016mg 0.031mg Beetroot
Vitamin B2 0.067mg 0.04mg Winter squash
Vitamin B3 0.495mg 0.334mg Winter squash
Vitamin B5 0.234mg 0.155mg Winter squash
Vitamin B6 0.161mg 0.067mg Winter squash
Folate 20µg 109µg Beetroot
Vitamin K 4.4µg 0.2µg Winter squash
Tryptophan 0.013mg 0.019mg Beetroot
Threonine 0.027mg 0.047mg Beetroot
Isoleucine 0.035mg 0.048mg Beetroot
Leucine 0.05mg 0.068mg Beetroot
Lysine 0.033mg 0.058mg Beetroot
Methionine 0.011mg 0.018mg Beetroot
Phenylalanine 0.035mg 0.046mg Beetroot
Valine 0.038mg 0.056mg Beetroot
Histidine 0.017mg 0.021mg Beetroot
Saturated Fat 0.072g 0.027g Beetroot
Monounsaturated Fat 0.026g 0.032g Beetroot
Polyunsaturated fat 0.147g 0.06g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
12%
Beetroot
Minerals Daily Need Coverage Score
12%
Winter squash
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 3.46g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.045g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.