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  6. Beetroot vs. Zucchini

Beetroot vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between beetroot and zucchini?

  • Beetroot is higher in folate, fiber, manganese, and iron, yet zucchini is higher in vitamin C and vitamin B6.
  • Beetroot's daily need coverage for folate is 21% more.
  • Beetroot has 3 times more fiber than zucchini. While beetroot has 2.8g of fiber, zucchini has only 1g.
  • The amount of sugar in zucchini is lower.
  • The glycemic index of zucchini is lower.

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

Infographic

Beetroot vs Zucchini 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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%
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%
Contains less SodiumSodium -89.7%
~equal in Calcium ~16mg
~equal in Zinc ~0.32mg
~equal in Phosphorus ~38mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more FolateFolate +354.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Zucchini DV% diff.
Folate 109µg 24µg 21%
Vitamin C 4.9mg 17.9mg 14%
Fiber 2.8g 1g 7%
Manganese 0.329mg 0.177mg 7%
Vitamin B6 0.067mg 0.163mg 7%
Iron 0.8mg 0.37mg 5%
Vitamin B2 0.04mg 0.094mg 4%
Sodium 78mg 8mg 3%
Vitamin K 0.2µg 4.3µg 3%
Carbs 9.56g 3.11g 2%
Potassium 325mg 261mg 2%
Copper 0.075mg 0.053mg 2%
Fructose 1.38g 2%
Calories 43kcal 17kcal 1%
Protein 1.61g 1.21g 1%
Magnesium 23mg 18mg 1%
Vitamin A 2µg 10µg 1%
Vitamin E 0.04mg 0.12mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.031mg 0.045mg 1%
Vitamin B3 0.334mg 0.451mg 1%
Vitamin B5 0.155mg 0.204mg 1%
Choline 6mg 9.5mg 1%
Protein per 100 calories 3.7g 7.1g N/A
Calories per 10 g protein 267kcal 140kcal N/A
Weight per 100 calories 233g 588g N/A
Fats 0.17g 0.32g 0%
Net carbs 6.76g 2.11g N/A
Calcium 16mg 16mg 0%
Sugar 6.76g 2.5g N/A
Zinc 0.35mg 0.32mg 0%
Phosphorus 40mg 38mg 0%
Saturated fat 0.027g 0.084g 0%
Monounsaturated fat 0.032g 0.011g 0%
Polyunsaturated fat 0.06g 0.091g 0%
Tryptophan 0.019mg 0.01mg 0%
Threonine 0.047mg 0.029mg 0%
Isoleucine 0.048mg 0.044mg 0%
Leucine 0.068mg 0.071mg 0%
Lysine 0.058mg 0.067mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.046mg 0.043mg 0%
Valine 0.056mg 0.054mg 0%
Histidine 0.021mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +33.1%
Contains more CarbsCarbs +207.4%
Contains more OtherOther +89.5%
Contains more FatsFats +88.2%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +51.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.