Beetroot vs. Zucchini — In-Depth Nutrition Comparison

Compare

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 carbs than zucchini. While beetroot has 9.56g of carbs, zucchini has only 3.11g.
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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Beetroot

Zucchini

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Beetroot

Zucchini

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			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%
Omega-3 (ALA)		0.061g	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-6 (Linoleic acid)		0.03g	0%