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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.
Zucchini
Zucchini
1
:
8
Beetroot
Beetroot
Contains less Sodium -89.7%
Contains more Iron +116.2%
Contains more Magnesium +27.8%
Contains more Potassium +24.5%
Contains more Copper +41.5%
Contains more Manganese +85.9%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 40
Equal in Zinc - 0.35
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains less Sodium -89.7%
Contains more Iron +116.2%
Contains more Magnesium +27.8%
Contains more Potassium +24.5%
Contains more Copper +41.5%
Contains more Manganese +85.9%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 40
Equal in Zinc - 0.35

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.
Zucchini
Zucchini
9
:
1
Beetroot
Beetroot
Contains more Vitamin A +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +265.3%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +2050%
Contains more Folate +354.2%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 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 +506.1%
Contains more Vitamin E +200%
Contains more Vitamin C +265.3%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B6 +143.3%
Contains more Vitamin K +2050%
Contains more Folate +354.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Beetroot
Beetroot
Contains more Fats +88.2%
Contains more Protein +33.1%
Contains more Carbs +207.4%
Contains more Other +89.5%
Equal in Water - 87.58
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +88.2%
Contains more Protein +33.1%
Contains more Carbs +207.4%
Contains more Other +89.5%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +51.7%
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +190.9%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +51.7%
Contains less Saturated Fat -67.9%
Contains more Monounsaturated 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
Net carbs 2.11g 6.76g Beetroot
Protein 1.21g 1.61g Beetroot
Fats 0.32g 0.17g Zucchini
Carbs 3.11g 9.56g Beetroot
Calories 17kcal 43kcal Beetroot
Fructose 1.38g Zucchini
Sugar 2.5g 6.76g Zucchini
Fiber 1g 2.8g Beetroot
Calcium 16mg 16mg
Iron 0.37mg 0.8mg Beetroot
Magnesium 18mg 23mg Beetroot
Phosphorus 38mg 40mg Beetroot
Potassium 261mg 325mg Beetroot
Sodium 8mg 78mg Zucchini
Zinc 0.32mg 0.35mg Beetroot
Copper 0.053mg 0.075mg Beetroot
Manganese 0.177mg 0.329mg Beetroot
Selenium 0.2µg 0.7µg Beetroot
Vitamin A 200IU 33IU Zucchini
Vitamin A RAE 10µg 2µg Zucchini
Vitamin E 0.12mg 0.04mg Zucchini
Vitamin C 17.9mg 4.9mg Zucchini
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
Folate 24µg 109µg Beetroot
Vitamin K 4.3µg 0.2µg 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
Saturated Fat 0.084g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.091g 0.06g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
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.