Beets (Raw)vsSquash Summer (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Beets (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 60% fewer calories.
Beets (Raw) will keep you satisfied longer with 2.8g fiber — fat and protein slow digestion while fiber adds bulk.
Beets (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 17kcal1% | +26kcal |
| Protein | 1.6g3% | 1.2g2% | +0.40g |
| Total Fat | 0.17g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 3.1g1% | +6.5g |
| Dietary Fiber | 2.8g10% | 1.0g4% | +1.8g |
| Sugars | 6.8g | 2.5g | +4.3g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 10mcg1% | <0.1mcg |
| Vitamin C | 4.9mg5% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.12mg1% | <0.1mg |
| Vitamin K | 0.20mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 24mcg6% | +85mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 0.45mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 8.0mg0% | +70mg |
| Calcium | 16mg1% | 16mg1% | — |
| Iron | 0.80mg4% | 0.37mg2% | +0.43mg |
| Potassium | 325mg7% | 261mg6% | +64mg |
| Phosphorus | 40mg3% | 38mg3% | +2.0mg |
| Magnesium | 23mg5% | 18mg4% | +5.0mg |
| Zinc | 0.35mg3% | 0.32mg3% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | 0.33mg14% | 0.18mg8% | +0.15mg |
| Selenium | 0.70mcg1% | 0.20mcg0% | +0.50mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 43 kcal for Beets (Raw) — that's 153% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Beets (Raw) is the leaner option with 0.17g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Squash Summer (Raw): 4.3mcg vs 0.2mcg), Vitamin A (Squash Summer (Raw): 10mcg vs 2mcg), Folate (Beets (Raw): 109mcg vs 24mcg).
Key Minerals: Notable mineral differences include Sodium (Beets (Raw): 78mg vs 8mg), Selenium (Beets (Raw): 0.7mcg vs 0.2mcg), Iron (Beets (Raw): 0.8mg vs 0.37mg).
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Beets (Raw) or Squash Summer (Raw)?
- Beets (Raw) has more protein with 1.61g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Beets (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 43 kcal.
- Is Beets (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Squash Summer (Raw)?
- Beets (Raw) is leaner with 0.17g of fat per 100g compared to 0.32g.
- Which has more fiber, Beets (Raw) or Squash Summer (Raw)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 1g.