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Carrot vs. Summer squash — In-Depth Nutrition Comparison

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A recap on the differences between carrots and summer squash

  • Carrots have more vitamin A, vitamin K, and fiber; however, summer squash is higher in vitamin C, vitamin B2, and vitamin B6.
  • Carrots cover your daily vitamin A needs 330% more than summer squash.
  • Summer squash contains 6 times less vitamin E than carrots. Carrots contain 0.66mg of vitamin E, while summer squash contains 0.12mg.
  • Summer squash has less sugar.
  • The glycemic index of carrots is higher.

Food varieties used in this article are Carrots, raw and Squash, summer, all varieties, raw.

Infographic

Carrot 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.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +22.1%
Contains more MagnesiumMagnesium +41.7%
Contains more IronIron +16.7%
Contains more CopperCopper +13.3%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~38mg

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.
Carrot
Carrot
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +8250%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +101.8%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more Vitamin KVitamin K +340%
Contains more CholineCholine +31.3%
Contains more Vitamin CVitamin C +188.1%
Contains more Vitamin B2Vitamin B2 +144.8%
Contains more Vitamin B6Vitamin B6 +58%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Summer squash DV% diff.
Vitamin A 835µg 10µg 92%
Vitamin C 5.9mg 17mg 12%
Vitamin K 13.2µg 3µg 9%
Fiber 2.8g 1.1g 7%
Vitamin B6 0.138mg 0.218mg 6%
Vitamin B2 0.058mg 0.142mg 6%
Vitamin E 0.66mg 0.12mg 4%
Sodium 69mg 2mg 3%
Vitamin B3 0.983mg 0.487mg 3%
Folate 19µg 29µg 3%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin B5 0.273mg 0.155mg 2%
Calcium 33mg 15mg 2%
Carbs 9.58g 3.35g 2%
Potassium 320mg 262mg 2%
Protein 0.93g 1.21g 1%
Manganese 0.143mg 0.175mg 1%
Calories 41kcal 16kcal 1%
Fructose 0.55g 0.95g 1%
Starch 1.43g 1%
Copper 0.045mg 0.051mg 1%
Iron 0.3mg 0.35mg 1%
Magnesium 12mg 17mg 1%
Fats 0.24g 0.18g 0%
Net carbs 6.78g 2.25g N/A
Sugar 4.74g 2.2g N/A
Zinc 0.24mg 0.29mg 0%
Phosphorus 35mg 38mg 0%
Selenium 0.1µg 0.2µg 0%
Choline 8.8mg 6.7mg 0%
Saturated fat 0.037g 0.044g 0%
Monounsaturated fat 0.014g 0.016g 0%
Polyunsaturated fat 0.117g 0.089g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.191mg 0.028mg 0%
Isoleucine 0.077mg 0.042mg 0%
Leucine 0.102mg 0.069mg 0%
Lysine 0.101mg 0.065mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.061mg 0.041mg 0%
Valine 0.069mg 0.053mg 0%
Histidine 0.04mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +186%
Contains more OtherOther +54.8%
Contains more ProteinProtein +30.1%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Poly. FatPolyunsaturated fat +31.5%
Contains more Mono. FatMonounsaturated fat +14.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11866.7%
Contains more GlucoseGlucose +27.1%
Contains more FructoseFructose +72.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.