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Carrot vs Summer squash - In-Depth Nutrition Comparison

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A recap on differences between Carrot and Summer squash

  • Carrot has more Vitamin A RAE, Vitamin K, and Fiber, however Summer squash is higher in Vitamin C, Vitamin B2, and Vitamin B6.
  • Carrot covers your daily Vitamin A RAE needs 92% more than Summer squash.
  • Summer squash contains 6 times less Vitamin E than Carrot. Carrot contains 0.66mg of Vitamin E , while Summer squash contains 0.12mg.
  • Summer squash has less Sugar.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
Carrot
2
:
6
Summer squash
Summer squash
Contains more Calcium +120%
Contains more Potassium +22.1%
Contains more Iron +16.7%
Contains more Magnesium +41.7%
Contains less Sodium -97.1%
Contains more Zinc +20.8%
Contains more Copper +13.3%
Equal in Phosphorus - 38
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +120%
Contains more Potassium +22.1%
Contains more Iron +16.7%
Contains more Magnesium +41.7%
Contains less Sodium -97.1%
Contains more Zinc +20.8%
Contains more Copper +13.3%
Equal in Phosphorus - 38

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
Carrot
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +76.1%
Contains more Vitamin K +340%
Contains more Vitamin C +188.1%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B6 +58%
Contains more Folate +52.6%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +76.1%
Contains more Vitamin K +340%
Contains more Vitamin C +188.1%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B6 +58%
Contains more Folate +52.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
3
:
2
Summer squash
Summer squash
Contains more Fats +33.3%
Contains more Carbs +186%
Contains more Other +54.8%
Contains more Protein +30.1%
Equal in Water - 94.64
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 Fats +33.3%
Contains more Carbs +186%
Contains more Other +54.8%
Contains more Protein +30.1%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -15.9%
Contains more Polyunsaturated fat +31.5%
Contains more Monounsaturated Fat +14.3%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 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 -15.9%
Contains more Polyunsaturated fat +31.5%
Contains more Monounsaturated Fat +14.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
:
2
Summer squash
Summer squash
Contains more Starch +∞%
Contains more Sucrose +11866.7%
Contains more Glucose +27.1%
Contains more Fructose +72.7%
Carrot
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
Summer squash
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 Starch +∞%
Contains more Sucrose +11866.7%
Contains more Glucose +27.1%
Contains more Fructose +72.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Carrot Summer squash Opinion
Net carbs 6.78g 2.25g Carrot
Protein 0.93g 1.21g Summer squash
Fats 0.24g 0.18g Carrot
Carbs 9.58g 3.35g Carrot
Calories 41kcal 16kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g 0.95g Summer squash
Sugar 4.74g 2.2g Summer squash
Fiber 2.8g 1.1g Carrot
Calcium 33mg 15mg Carrot
Iron 0.3mg 0.35mg Summer squash
Magnesium 12mg 17mg Summer squash
Phosphorus 35mg 38mg Summer squash
Potassium 320mg 262mg Carrot
Sodium 69mg 2mg Summer squash
Zinc 0.24mg 0.29mg Summer squash
Copper 0.045mg 0.051mg Summer squash
Vitamin A 16706IU 200IU Carrot
Vitamin A RAE 835µg 10µg Carrot
Vitamin E 0.66mg 0.12mg Carrot
Vitamin C 5.9mg 17mg Summer squash
Vitamin B1 0.066mg 0.048mg Carrot
Vitamin B2 0.058mg 0.142mg Summer squash
Vitamin B3 0.983mg 0.487mg Carrot
Vitamin B5 0.273mg 0.155mg Carrot
Vitamin B6 0.138mg 0.218mg Summer squash
Folate 19µg 29µg Summer squash
Vitamin K 13.2µg 3µg Carrot
Tryptophan 0.012mg 0.011mg Carrot
Threonine 0.191mg 0.028mg Carrot
Isoleucine 0.077mg 0.042mg Carrot
Leucine 0.102mg 0.069mg Carrot
Lysine 0.101mg 0.065mg Carrot
Methionine 0.02mg 0.017mg Carrot
Phenylalanine 0.061mg 0.041mg Carrot
Valine 0.069mg 0.053mg Carrot
Histidine 0.04mg 0.025mg Carrot
Saturated Fat 0.037g 0.044g Carrot
Monounsaturated Fat 0.014g 0.016g Summer squash
Polyunsaturated fat 0.117g 0.089g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
98%
Carrot
18%
Summer squash
Minerals Daily Need Coverage Score
13%
Carrot
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.