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  6. Peppers vs. Summer squash

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 RAE.
  • Peppers' daily need coverage for Vitamin C is 251% higher.
  • Peppers have 6 times more Vitamin A RAE than Summer squash. While Peppers have 59µg of Vitamin A RAE, Summer squash has only 10µg.
  • Summer squash has less Sugar.

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
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.
Peppers
Peppers
9
:
1
Summer squash
Summer squash
Contains more Calcium +20%
Contains more Iron +242.9%
Contains more Magnesium +47.1%
Contains more Phosphorus +21.1%
Contains more Potassium +29.8%
Contains more Copper +241.2%
Contains more Manganese +35.4%
Contains more Selenium +150%
Contains less Sodium -71.4%
Equal in Zinc - 0.29
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
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 +20%
Contains more Iron +242.9%
Contains more Magnesium +47.1%
Contains more Phosphorus +21.1%
Contains more Potassium +29.8%
Contains more Copper +241.2%
Contains more Manganese +35.4%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppers
Peppers
7
:
3
Summer squash
Summer squash
Contains more Vitamin A +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1326.5%
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 +489.5%
Contains more Vitamin E +475%
Contains more Vitamin C +1326.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Summer squash
Summer squash
Contains more Protein +65.3%
Contains more Fats +11.1%
Contains more Carbs +182.4%
Equal in Fats - 0.18
Equal in Water - 94.64
Equal in Other - 0.62
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +65.3%
Contains more Fats +11.1%
Contains more Carbs +182.4%
Equal in Fats - 0.18
Equal in Water - 94.64
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -52.3%
Contains more Polyunsaturated fat +22.5%
Contains more Monounsaturated Fat +45.5%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 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 -52.3%
Contains more Polyunsaturated fat +22.5%
Contains more Monounsaturated Fat +45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppers Summer squash
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Peppers Summer squash Opinion
Net carbs 7.96g 2.25g Peppers
Protein 2g 1.21g Peppers
Fats 0.2g 0.18g Peppers
Carbs 9.46g 3.35g Peppers
Calories 40kcal 16kcal Peppers
Fructose 0.95g Summer squash
Sugar 5.1g 2.2g Summer squash
Fiber 1.5g 1.1g Peppers
Calcium 18mg 15mg Peppers
Iron 1.2mg 0.35mg Peppers
Magnesium 25mg 17mg Peppers
Phosphorus 46mg 38mg Peppers
Potassium 340mg 262mg Peppers
Sodium 7mg 2mg Summer squash
Zinc 0.3mg 0.29mg Peppers
Copper 0.174mg 0.051mg Peppers
Manganese 0.237mg 0.175mg Peppers
Selenium 0.5µg 0.2µg Peppers
Vitamin A 1179IU 200IU Peppers
Vitamin A RAE 59µg 10µg Peppers
Vitamin E 0.69mg 0.12mg Peppers
Vitamin C 242.5mg 17mg Peppers
Vitamin B1 0.09mg 0.048mg Peppers
Vitamin B2 0.09mg 0.142mg Summer squash
Vitamin B3 0.95mg 0.487mg Peppers
Vitamin B5 0.061mg 0.155mg Summer squash
Vitamin B6 0.278mg 0.218mg Peppers
Folate 23µg 29µg Summer squash
Vitamin K 14.3µg 3µg Peppers
Tryptophan 0.026mg 0.011mg Peppers
Threonine 0.074mg 0.028mg Peppers
Isoleucine 0.065mg 0.042mg Peppers
Leucine 0.105mg 0.069mg Peppers
Lysine 0.089mg 0.065mg Peppers
Methionine 0.024mg 0.017mg Peppers
Phenylalanine 0.062mg 0.041mg Peppers
Valine 0.084mg 0.053mg Peppers
Histidine 0.041mg 0.025mg Peppers
Saturated Fat 0.021g 0.044g Peppers
Monounsaturated Fat 0.011g 0.016g Summer squash
Polyunsaturated fat 0.109g 0.089g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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
90%
Peppers
18%
Summer squash
Minerals Daily Need Coverage Score
22%
Peppers
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (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)

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. 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.