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Corn vs. Summer squash — In-Depth Nutrition Comparison

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How are corn and summer squash different?

  • Corn is higher in vitamin B5, vitamin B3, phosphorus, and fiber; however, summer squash is richer in vitamin C, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin C for summer squash is 13% higher.
  • Corn contains 5 times more vitamin B5 than summer squash. While corn contains 0.792mg of vitamin B5, summer squash contains only 0.155mg.
  • Summer squash has a lower glycemic index (13) than corn (52).

Corn, sweet, yellow, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Corn 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.
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 MagnesiumMagnesium +52.9%
Contains more IronIron +28.6%
Contains more ZincZinc +113.8%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +20.2%
~equal in Copper ~0.051mg
~equal in Manganese ~0.175mg
~equal in Selenium ~0.2µg

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.
Corn
5
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 +30%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +245.6%
Contains more Vitamin B5Vitamin B5 +411%
Contains more CholineCholine +334.3%
Contains more Vitamin CVitamin C +209.1%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +26.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 ProteinProtein +181.8%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +526.3%
Contains more OtherOther +12.9%
Contains more WaterWater +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 more Mono. FatMonounsaturated fat +2237.5%
Contains more Poly. FatPolyunsaturated fat +577.5%
Contains less Sat. FatSaturated fat -77.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 +9033.3%
Contains more GlucoseGlucose +12%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +20.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Summer squash DV% diff.
Vitamin B5 0.792mg 0.155mg 13%
Vitamin C 5.5mg 17mg 13%
Vitamin B3 1.683mg 0.487mg 7%
Vitamin B2 0.057mg 0.142mg 7%
Vitamin B6 0.139mg 0.218mg 6%
Carbs 20.98g 3.35g 6%
Phosphorus 77mg 38mg 6%
Fiber 2.4g 1.1g 5%
Calories 96kcal 16kcal 4%
Choline 29.1mg 6.7mg 4%
Protein 3.41g 1.21g 4%
Vitamin B1 0.093mg 0.048mg 4%
Starch 7.17g 3%
Polyunsaturated fat 0.603g 0.089g 3%
Zinc 0.62mg 0.29mg 3%
Folate 23µg 29µg 2%
Vitamin K 0.4µg 3µg 2%
Fats 1.5g 0.18g 2%
Magnesium 26mg 17mg 2%
Monounsaturated fat 0.374g 0.016g 1%
Saturated fat 0.197g 0.044g 1%
Iron 0.45mg 0.35mg 1%
Potassium 218mg 262mg 1%
Calcium 3mg 15mg 1%
Net carbs 18.58g 2.25g N/A
Sugar 4.54g 2.2g N/A
Copper 0.049mg 0.051mg 0%
Sodium 1mg 2mg 0%
Vitamin E 0.09mg 0.12mg 0%
Vitamin A 13µg 10µg 0%
Selenium 0.2µg 0.2µg 0%
Manganese 0.167mg 0.175mg 0%
Tryptophan 0.023mg 0.011mg 0%
Threonine 0.133mg 0.028mg 0%
Isoleucine 0.133mg 0.042mg 0%
Leucine 0.358mg 0.069mg 0%
Lysine 0.141mg 0.065mg 0%
Methionine 0.069mg 0.017mg 0%
Phenylalanine 0.155mg 0.041mg 0%
Valine 0.191mg 0.053mg 0%
Histidine 0.091mg 0.025mg 0%
Fructose 0.79g 0.95g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Corn
16%
Summer squash
Minerals Daily Need Coverage Score
14%
Corn
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.153g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 39)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
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

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.