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  6. Poblano vs. Summer squash

Poblano vs. Summer squash — In-Depth Nutrition Comparison

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How are poblano and summer squash different?

  • Poblano has more vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and vitamin B5 than summer squash.
  • Daily need coverage for vitamin A for poblano is 405% higher.
  • Poblano contains 31 times more iron than summer squash. While poblano contains 10.93mg of iron, summer squash contains only 0.35mg.

Peppers, ancho, dried and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Poblano 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 +564.7%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +820.2%
Contains more IronIron +3022.9%
Contains more CopperCopper +896.1%
Contains more ZincZinc +389.7%
Contains more PhosphorusPhosphorus +428.9%
Contains more ManganeseManganese +630.9%
Contains more SeleniumSelenium +1350%
Contains less SodiumSodium -95.3%

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.
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
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 +10120%
Contains more Vitamin B1Vitamin B1 +272.9%
Contains more Vitamin B2Vitamin B2 +1488%
Contains more Vitamin B3Vitamin B3 +1214.8%
Contains more Vitamin B5Vitamin B5 +1185.8%
Contains more Vitamin B6Vitamin B6 +1521.6%
Contains more FolateFolate +137.9%
Contains more Vitamin CVitamin C +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Summer squash DV% diff.
Vitamin B6 3.535mg 0.218mg 255%
Vitamin B2 2.255mg 0.142mg 163%
Iron 10.93mg 0.35mg 132%
Vitamin A 1022µg 10µg 112%
Fiber 21.6g 1.1g 82%
Potassium 2411mg 262mg 63%
Copper 0.508mg 0.051mg 51%
Manganese 1.279mg 0.175mg 48%
Vitamin B3 6.403mg 0.487mg 37%
Vitamin B5 1.993mg 0.155mg 37%
Polyunsaturated fat 4.511g 0.089g 29%
Phosphorus 201mg 38mg 23%
Magnesium 113mg 17mg 23%
Protein 11.86g 1.21g 21%
Vitamin C 2mg 17mg 17%
Carbs 51.42g 3.35g 16%
Calories 281kcal 16kcal 13%
Fats 8.2g 0.18g 12%
Vitamin B1 0.179mg 0.048mg 11%
Zinc 1.42mg 0.29mg 10%
Folate 69µg 29µg 10%
Selenium 2.9µg 0.2µg 5%
Calcium 61mg 15mg 5%
Saturated fat 0.82g 0.044g 4%
Vitamin K 3µg 3%
Sodium 43mg 2mg 2%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.492g 0.016g 1%
Fructose 0.95g 1%
Choline 6.7mg 1%
Net carbs 29.82g 2.25g N/A
Sugar 2.2g N/A
Tryptophan 0.155mg 0.011mg 0%
Threonine 0.425mg 0.028mg 0%
Isoleucine 0.373mg 0.042mg 0%
Leucine 0.605mg 0.069mg 0%
Lysine 0.515mg 0.065mg 0%
Methionine 0.142mg 0.017mg 0%
Phenylalanine 0.361mg 0.041mg 0%
Valine 0.489mg 0.053mg 0%
Histidine 0.232mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +880.2%
Contains more FatsFats +4455.6%
Contains more CarbsCarbs +1434.9%
Contains more OtherOther +850%
Contains more WaterWater +318.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +2975%
Contains more Poly. FatPolyunsaturated fat +4968.5%
Contains less Sat. FatSaturated fat -94.6%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.