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Peppers vs Summer squash - In-Depth Nutrition Comparison

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Differences between Peppers and Summer squash

  • Peppers are higher than Summer squash in Vitamin C, Copper, Iron, Vitamin K and Vitamin A.
  • Peppers' daily need coverage for Vitamin C is 251% higher.
  • Peppers have 6 times more Vitamin A than Summer squash. While Peppers have 59µg of Vitamin A, Summer squash has only 10µg.
  • Summer squash has less Sugars.

The food types used in this comparison are Peppers, hot chili, green, raw and Squash, summer, all varieties, raw.

Infographic

Peppers vs Summer squash infographic
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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
:
Contains more Iron +242.9%
Contains more Calcium +20%
Contains more Potassium +29.8%
Contains more Magnesium +47.1%
Contains more Copper +241.2%
Contains more Phosphorus +21.1%
Contains less Sodium -71.4%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +242.9%
Contains more Calcium +20%
Contains more Potassium +29.8%
Contains more Magnesium +47.1%
Contains more Copper +241.2%
Contains more Phosphorus +21.1%
Contains less Sodium -71.4%
Equal in Zinc - 0.29

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
:
Contains more Vitamin C +1326.5%
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +95.1%
Contains more Vitamin B6 +27.5%
Contains more Vitamin K +376.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B5 +154.1%
Contains more Folate +26.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin C +1326.5%
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +95.1%
Contains more Vitamin B6 +27.5%
Contains more Vitamin K +376.7%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B5 +154.1%
Contains more Folate +26.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
90
Peppers
18
Summer squash
Mineral Summary Score
23
Peppers
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Peppers
7%
Summer squash
Carbohydrates
9%
Peppers
3%
Summer squash
Fats
1%
Peppers
1%
Summer squash

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peppers Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Summer squash
Summer squash contains less Sugars (difference - 2.9g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peppers Summer squash Opinion
Calories 40 16 Peppers
Protein 2 1.21 Peppers
Fats 0.2 0.18 Peppers
Vitamin C 242.5 17 Peppers
Carbs 9.46 3.35 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.35 Peppers
Calcium 18 15 Peppers
Potassium 340 262 Peppers
Magnesium 25 17 Peppers
Sugars 5.1 2.2 Summer squash
Fiber 1.5 1.1 Peppers
Copper 0.174 0.051 Peppers
Zinc 0.3 0.29 Peppers
Starch
Phosphorus 46 38 Peppers
Sodium 7 2 Summer squash
Vitamin A 1179 200 Peppers
Vitamin E 0.69 0.12 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.048 Peppers
Vitamin B2 0.09 0.142 Summer squash
Vitamin B3 0.95 0.487 Peppers
Vitamin B5 0.061 0.155 Summer squash
Vitamin B6 0.278 0.218 Peppers
Vitamin B12 0 0
Vitamin K 14.3 3 Peppers
Folate 23 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.021 0.044 Peppers
Monounsaturated Fat 0.011 0.016 Summer squash
Polyunsaturated fat 0.109 0.089 Peppers
Tryptophan 0.026 0.011 Peppers
Threonine 0.074 0.028 Peppers
Isoleucine 0.065 0.042 Peppers
Leucine 0.105 0.069 Peppers
Lysine 0.089 0.065 Peppers
Methionine 0.024 0.017 Peppers
Phenylalanine 0.062 0.041 Peppers
Valine 0.084 0.053 Peppers
Histidine 0.041 0.025 Peppers
Fructose 0.95 Summer squash

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 of the foods presented on this page can be found below.

  1. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.