Beets vs. Zucchini
Nutrition comparison of Beets and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and zucchini:
- Both beets and zucchini are high in potassium.
- Beet is a great source of dietary fiber.
- Zucchini has 60% less calories than beet.
- Zucchini has 63% less sugar than beet.
- Zucchini has 67% less carbohydrates than beet.
- Zucchini has more riboflavin and Vitamin B6, however, beet contains more folate.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 60% less calories than beet - beet has 43 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, beets is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Beets has a macronutrient ratio of 14:83:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Zucchini | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 83% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 67% less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in beets and zucchini are both made of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 180% more dietary fiber than zucchini - beet has 2.8g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Zucchini has 63% less sugar than beet - beet has 6.8g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Beets and zucchini contain similar amounts of protein - beet has 1.6g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both beets and zucchini are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 265% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Beets and zucchini contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Beets and zucchini contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Beets and zucchini contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin and Vitamin B6, however, beet contains more folate. Both beets and zucchini contain significant amounts of thiamin, niacin and pantothenic acid.
| Beets | Zucchini | |
|---|---|---|
| Thiamin | 0.031 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.094 MG |
| Niacin | 0.334 MG | 0.451 MG |
| Pantothenic acid | 0.155 MG | 0.204 MG |
| Vitamin B6 | 0.067 MG | 0.163 MG |
| Folate | 109 UG | 24 UG |
Minerals
calcium
Beets and zucchini contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Beet has 116% more iron than zucchini - beet has 0.8mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both beets and zucchini are high in potassium. Beet has 25% more potassium than zucchini - beet has 325mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, beet has more luteolin than zucchini per 100 grams, however, zucchini contains more quercetin than beet per 100 grams.
| Beets | Zucchini | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 0.66 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.061 G |
| Total | 0.005 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both beets and zucchini contain significant amounts of linoleic acid.
| Beets | Zucchini | |
|---|---|---|
| linoleic acid | 0.055 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.055 G | 0.031 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Beets g
()
|
Daily Values (%) |
Zucchini g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or zucchini contain more calories in 100 grams?Zucchini has 60% less calories than beet - beet has 43 calories in 100g and zucchini has 17 calories.
Does beets or zucchini have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in beets and zucchini are both made of 70% sugar and 30% dietary fiber.
Does beets or zucchini contain more potassium?
Both beets and zucchini are high in potassium. Beet has 30% more potassium than zucchini - beet has 325mg of potassium in 100 grams and zucchini has 261mg of potassium.