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  6. Grape leaves vs. Summer squash

Grape leaves vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Summer squash

  • Summer squash has less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Magnesium, Vitamin B2, and Vitamin B6.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Summer squash.
  • Summer squash contains 36 times less Vitamin K than Grape leaves. Grape leaves contain 108.6µg of Vitamin K, while Summer squash contains 3µg.

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

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
9
:
1
Summer squash
Summer squash
Contains more Calcium +2320%
Contains more Iron +651.4%
Contains more Magnesium +458.8%
Contains more Phosphorus +139.5%
Contains more Zinc +131%
Contains more Copper +713.7%
Contains more Manganese +1531.4%
Contains more Selenium +350%
Contains less Sodium -77.8%
Equal in Potassium - 262
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
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 +2320%
Contains more Iron +651.4%
Contains more Magnesium +458.8%
Contains more Phosphorus +139.5%
Contains more Zinc +131%
Contains more Copper +713.7%
Contains more Manganese +1531.4%
Contains more Selenium +350%
Contains less Sodium -77.8%
Equal in Potassium - 262

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.
Grape leaves
Grape leaves
8
:
2
Summer squash
Summer squash
Contains more Vitamin A +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +149.3%
Contains more Vitamin B3 +385%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +83.5%
Contains more Folate +186.2%
Contains more Vitamin K +3520%
Contains more Vitamin C +53.2%
Contains more Vitamin B1 +20%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +149.3%
Contains more Vitamin B3 +385%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +83.5%
Contains more Folate +186.2%
Contains more Vitamin K +3520%
Contains more Vitamin C +53.2%
Contains more Vitamin B1 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Summer squash
Summer squash
Contains more Protein +362.8%
Contains more Fats +1077.8%
Contains more Carbs +416.7%
Contains more Other +166.1%
Contains more Water +29.1%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +362.8%
Contains more Fats +1077.8%
Contains more Carbs +416.7%
Contains more Other +166.1%
Contains more Water +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +1096.6%
Contains less Saturated Fat -86.9%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +1096.6%
Contains less Saturated Fat -86.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Summer squash Opinion
Net carbs 6.31g 2.25g Grape leaves
Protein 5.6g 1.21g Grape leaves
Fats 2.12g 0.18g Grape leaves
Carbs 17.31g 3.35g Grape leaves
Calories 93kcal 16kcal Grape leaves
Fructose 0.95g Summer squash
Sugar 6.3g 2.2g Summer squash
Fiber 11g 1.1g Grape leaves
Calcium 363mg 15mg Grape leaves
Iron 2.63mg 0.35mg Grape leaves
Magnesium 95mg 17mg Grape leaves
Phosphorus 91mg 38mg Grape leaves
Potassium 272mg 262mg Grape leaves
Sodium 9mg 2mg Summer squash
Zinc 0.67mg 0.29mg Grape leaves
Copper 0.415mg 0.051mg Grape leaves
Manganese 2.855mg 0.175mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 200IU Grape leaves
Vitamin A RAE 1376µg 10µg Grape leaves
Vitamin E 2mg 0.12mg Grape leaves
Vitamin C 11.1mg 17mg Summer squash
Vitamin B1 0.04mg 0.048mg Summer squash
Vitamin B2 0.354mg 0.142mg Grape leaves
Vitamin B3 2.362mg 0.487mg Grape leaves
Vitamin B5 0.231mg 0.155mg Grape leaves
Vitamin B6 0.4mg 0.218mg Grape leaves
Folate 83µg 29µg Grape leaves
Vitamin K 108.6µg 3µg Grape leaves
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.336g 0.044g Summer squash
Monounsaturated Fat 0.081g 0.016g Grape leaves
Polyunsaturated fat 1.065g 0.089g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
18%
Summer squash
Minerals Daily Need Coverage Score
87%
Grape leaves
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.292g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.