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Vegetable vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Summer squash

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, and Iron, however, Summer squash is higher in Vitamin C, and Vitamin B6.
  • Vegetable covers your daily Vitamin A RAE needs 23% more than Summer squash.
  • Summer squash contains 8 times less Vitamin K than Vegetable. Vegetable contains 23.5µg of Vitamin K, while Summer squash contains 3µg.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Vegetable vs Summer squash 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.
Vegetable
Vegetable
8
:
2
Summer squash
Summer squash
Contains more Calcium +66.7%
Contains more Iron +134.3%
Contains more Magnesium +29.4%
Contains more Phosphorus +34.2%
Contains more Zinc +69%
Contains more Copper +62.7%
Contains more Manganese +116.6%
Contains more Selenium +50%
Contains more Potassium +55%
Contains less Sodium -94.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +66.7%
Contains more Iron +134.3%
Contains more Magnesium +29.4%
Contains more Phosphorus +34.2%
Contains more Zinc +69%
Contains more Copper +62.7%
Contains more Manganese +116.6%
Contains more Selenium +50%
Contains more Potassium +55%
Contains less Sodium -94.3%

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.
Vegetable
Vegetable
5
:
5
Summer squash
Summer squash
Contains more Vitamin A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B3 +74.7%
Contains more Vitamin K +683.3%
Contains more Vitamin C +431.3%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B6 +194.6%
Contains more Folate +52.6%
Equal in Vitamin B5 - 0.155
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +2038.5%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B3 +74.7%
Contains more Vitamin K +683.3%
Contains more Vitamin C +431.3%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B6 +194.6%
Contains more Folate +52.6%
Equal in Vitamin B5 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Summer squash
Summer squash
Contains more Protein +136.4%
Contains more Carbs +290.7%
Contains more Fats +20%
Contains more Water +13.7%
Equal in Other - 0.62
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +136.4%
Contains more Carbs +290.7%
Contains more Fats +20%
Contains more Water +13.7%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +23.6%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +23.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Summer squash
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Summer squash Opinion
Net carbs 8.69g 2.25g Vegetable
Protein 2.86g 1.21g Vegetable
Fats 0.15g 0.18g Summer squash
Carbs 13.09g 3.35g Vegetable
Calories 65kcal 16kcal Vegetable
Fructose 0.95g Summer squash
Sugar 3.12g 2.2g Summer squash
Fiber 4.4g 1.1g Vegetable
Calcium 25mg 15mg Vegetable
Iron 0.82mg 0.35mg Vegetable
Magnesium 22mg 17mg Vegetable
Phosphorus 51mg 38mg Vegetable
Potassium 169mg 262mg Summer squash
Sodium 35mg 2mg Summer squash
Zinc 0.49mg 0.29mg Vegetable
Copper 0.083mg 0.051mg Vegetable
Manganese 0.379mg 0.175mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 200IU Vegetable
Vitamin A RAE 214µg 10µg Vegetable
Vitamin E 0.38mg 0.12mg Vegetable
Vitamin C 3.2mg 17mg Summer squash
Vitamin B1 0.071mg 0.048mg Vegetable
Vitamin B2 0.12mg 0.142mg Summer squash
Vitamin B3 0.851mg 0.487mg Vegetable
Vitamin B5 0.151mg 0.155mg Summer squash
Vitamin B6 0.074mg 0.218mg Summer squash
Folate 19µg 29µg Summer squash
Vitamin K 23.5µg 3µg Vegetable
Tryptophan 0.029mg 0.011mg Vegetable
Threonine 0.115mg 0.028mg Vegetable
Isoleucine 0.139mg 0.042mg Vegetable
Leucine 0.19mg 0.069mg Vegetable
Lysine 0.17mg 0.065mg Vegetable
Methionine 0.034mg 0.017mg Vegetable
Phenylalanine 0.12mg 0.041mg Vegetable
Valine 0.149mg 0.053mg Vegetable
Histidine 0.073mg 0.025mg Vegetable
Saturated Fat 0.031g 0.044g Vegetable
Monounsaturated Fat 0.01g 0.016g Summer squash
Polyunsaturated fat 0.072g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
18%
Summer squash
Minerals Daily Need Coverage Score
19%
Vegetable
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 53)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.