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  6. Zucchini vs. Beetroot

Zucchini vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between zucchini and beetroot?

  • Zucchini is higher in vitamin C and vitamin B6, yet beetroot is higher in folate, fiber, manganese, and iron.
  • Beetroot's daily need coverage for folate is 21% more.
  • Zucchini has 4 times more vitamin C than beetroot. While zucchini has 17.9mg of vitamin C, beetroot has only 4.9mg.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Beets, raw types in this article.

Infographic

Zucchini 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.
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%
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 -89.7%
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%
~equal in Calcium ~16mg
~equal in Zinc ~0.35mg
~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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +265.3%
Contains more Vitamin AVitamin A +400%
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%
Contains more FolateFolate +354.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Beetroot DV% diff.
Folate 24µg 109µg 21%
Vitamin C 17.9mg 4.9mg 14%
Fiber 1g 2.8g 7%
Vitamin B6 0.163mg 0.067mg 7%
Manganese 0.177mg 0.329mg 7%
Iron 0.37mg 0.8mg 5%
Vitamin B2 0.094mg 0.04mg 4%
Sodium 8mg 78mg 3%
Vitamin K 4.3µg 0.2µg 3%
Potassium 261mg 325mg 2%
Carbs 3.11g 9.56g 2%
Fructose 1.38g 2%
Copper 0.053mg 0.075mg 2%
Choline 9.5mg 6mg 1%
Vitamin B5 0.204mg 0.155mg 1%
Vitamin B3 0.451mg 0.334mg 1%
Protein 1.21g 1.61g 1%
Vitamin B1 0.045mg 0.031mg 1%
Calories 17kcal 43kcal 1%
Selenium 0.2µg 0.7µg 1%
Vitamin A 10µg 2µg 1%
Magnesium 18mg 23mg 1%
Vitamin E 0.12mg 0.04mg 1%
Fats 0.32g 0.17g 0%
Net carbs 2.11g 6.76g N/A
Calcium 16mg 16mg 0%
Sugar 2.5g 6.76g N/A
Zinc 0.32mg 0.35mg 0%
Phosphorus 38mg 40mg 0%
Saturated fat 0.084g 0.027g 0%
Monounsaturated fat 0.011g 0.032g 0%
Polyunsaturated fat 0.091g 0.06g 0%
Tryptophan 0.01mg 0.019mg 0%
Threonine 0.029mg 0.047mg 0%
Isoleucine 0.044mg 0.048mg 0%
Leucine 0.071mg 0.068mg 0%
Lysine 0.067mg 0.058mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.043mg 0.046mg 0%
Valine 0.054mg 0.056mg 0%
Histidine 0.026mg 0.021mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 FatsFats +88.2%
Contains more ProteinProtein +33.1%
Contains more CarbsCarbs +207.4%
Contains more OtherOther +89.5%
~equal in Water ~87.58g

Fat Type Comparison

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

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.