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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.

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% 12% 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% 2% 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 +506.1%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Beetroot Opinion
Calories 17kcal 43kcal Beetroot
Protein 1.21g 1.61g Beetroot
Fats 0.32g 0.17g Zucchini
Vitamin C 17.9mg 4.9mg Zucchini
Net carbs 2.11g 6.76g Beetroot
Carbs 3.11g 9.56g Beetroot
Magnesium 18mg 23mg Beetroot
Calcium 16mg 16mg
Potassium 261mg 325mg Beetroot
Iron 0.37mg 0.8mg Beetroot
Sugar 2.5g 6.76g Zucchini
Fiber 1g 2.8g Beetroot
Copper 0.053mg 0.075mg Beetroot
Zinc 0.32mg 0.35mg Beetroot
Phosphorus 38mg 40mg Beetroot
Sodium 8mg 78mg Zucchini
Vitamin A 200IU 33IU Zucchini
Vitamin A 10µg 2µg Zucchini
Vitamin E 0.12mg 0.04mg Zucchini
Manganese 0.177mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin B1 0.045mg 0.031mg Zucchini
Vitamin B2 0.094mg 0.04mg Zucchini
Vitamin B3 0.451mg 0.334mg Zucchini
Vitamin B5 0.204mg 0.155mg Zucchini
Vitamin B6 0.163mg 0.067mg Zucchini
Vitamin K 4.3µg 0.2µg Zucchini
Folate 24µg 109µg Beetroot
Choline 9.5mg 6mg Zucchini
Saturated Fat 0.084g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.091g 0.06g Zucchini
Tryptophan 0.01mg 0.019mg Beetroot
Threonine 0.029mg 0.047mg Beetroot
Isoleucine 0.044mg 0.048mg Beetroot
Leucine 0.071mg 0.068mg Zucchini
Lysine 0.067mg 0.058mg Zucchini
Methionine 0.018mg 0.018mg
Phenylalanine 0.043mg 0.046mg Beetroot
Valine 0.054mg 0.056mg Beetroot
Histidine 0.026mg 0.021mg Zucchini
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
12%
Beetroot
Minerals Daily Need Coverage Score
12%
Zucchini
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.057g)
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. 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.