Beets vs. Squash
Nutrition comparison of Beets and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and squash:
- Both beets and squash are high in dietary fiber and potassium.
- Squash has 71% less sugar than beet.
- Squash has more thiamin, niacin and pantothenic acid, however, beet contains more folate.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Beets (Beets, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and squash contain similar amounts of calories - beet has 43 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to squash for fat. Beets has a macronutrient ratio of 14:83:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Squash | |
|---|---|---|
| Protein | 14% | 8% |
| Carbohydrates | 83% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and squash contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both beets and squash are high in dietary fiber. Squash has 14% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 71% less sugar than beet - beet has 6.8g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Beets and squash contain similar amounts of protein - beet has 1.6g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both beets and squash are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 208% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 278 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Beets and squash contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Beets and squash contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin and pantothenic acid, however, beet contains more folate. Both beets and squash contain significant amounts of riboflavin and Vitamin B6.
| Beets | Squash | |
|---|---|---|
| Thiamin | 0.031 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.017 MG |
| Niacin | 0.334 MG | 0.969 MG |
| Pantothenic acid | 0.155 MG | 0.359 MG |
| Vitamin B6 | 0.067 MG | 0.124 MG |
| Folate | 109 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 156% more calcium than beet - beet has 16mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Beets and squash contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both beets and squash are high in potassium. Beet has 14% more potassium than squash - beet has 325mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Squash | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.024 G |
| Total | 0.005 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than squash per 100 grams.
| Beets | Squash | |
|---|---|---|
| linoleic acid | 0.055 G | 0.014 G |
| Total | 0.055 G | 0.014 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 (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Beets and squash contain similar amounts of calories - beet has 43 calories in 100g and squash has 40 calories.
Does beets or squash have more carbohydrates?
By weight, beets and squash contain similar amounts of carbs - beet has 9.6g of carbs for 100g and squash has 10.5g of carbohydrates.
Does beets or squash contain more potassium?
Both beets and squash are high in potassium. Beet has 10% more potassium than squash - beet has 325mg of potassium in 100 grams and squash has 284mg of potassium.