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Poblano vs. Summer squash — In-Depth Nutrition Comparison

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How are Poblano and Summer squash different?

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, Vitamin B3, and Vitamin B5 than Summer squash.
  • Daily need coverage for Vitamin B6 from Poblano is 255% higher.
  • Poblano contains 102 times more Vitamin A RAE than Summer squash. While Poblano contains 1022µg of Vitamin A RAE, Summer squash contains only 10µg.

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

Infographic

Poblano 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.
Contains more Calcium +306.7%
Contains more Iron +3022.9%
Contains more Magnesium +564.7%
Contains more Phosphorus +428.9%
Contains more Potassium +820.2%
Contains more Zinc +389.7%
Contains more Copper +896.1%
Contains more Manganese +630.9%
Contains more Selenium +1350%
Contains less Sodium -95.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +306.7%
Contains more Iron +3022.9%
Contains more Magnesium +564.7%
Contains more Phosphorus +428.9%
Contains more Potassium +820.2%
Contains more Zinc +389.7%
Contains more Copper +896.1%
Contains more Manganese +630.9%
Contains more Selenium +1350%
Contains less Sodium -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.
:
Contains more Vitamin A +10119%
Contains more Vitamin B1 +272.9%
Contains more Vitamin B2 +1488%
Contains more Vitamin B3 +1214.8%
Contains more Vitamin B5 +1185.8%
Contains more Vitamin B6 +1521.6%
Contains more Folate +137.9%
Contains more Vitamin C +750%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
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 +10119%
Contains more Vitamin B1 +272.9%
Contains more Vitamin B2 +1488%
Contains more Vitamin B3 +1214.8%
Contains more Vitamin B5 +1185.8%
Contains more Vitamin B6 +1521.6%
Contains more Folate +137.9%
Contains more Vitamin C +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +880.2%
Contains more Fats +4455.6%
Contains more Carbs +1434.9%
Contains more Other +850%
Contains more Water +318.2%
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 Protein +880.2%
Contains more Fats +4455.6%
Contains more Carbs +1434.9%
Contains more Other +850%
Contains more Water +318.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2975%
Contains more Polyunsaturated fat +4968.5%
Contains less Saturated Fat -94.6%
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +2975%
Contains more Polyunsaturated fat +4968.5%
Contains less Saturated Fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Poblano Summer squash Opinion
Net carbs 29.82g 2.25g Poblano
Protein 11.86g 1.21g Poblano
Fats 8.2g 0.18g Poblano
Carbs 51.42g 3.35g Poblano
Calories 281kcal 16kcal Poblano
Fructose 0.95g Summer squash
Sugar 2.2g Poblano
Fiber 21.6g 1.1g Poblano
Calcium 61mg 15mg Poblano
Iron 10.93mg 0.35mg Poblano
Magnesium 113mg 17mg Poblano
Phosphorus 201mg 38mg Poblano
Potassium 2411mg 262mg Poblano
Sodium 43mg 2mg Summer squash
Zinc 1.42mg 0.29mg Poblano
Copper 0.508mg 0.051mg Poblano
Manganese 1.279mg 0.175mg Poblano
Selenium 2.9µg 0.2µg Poblano
Vitamin A 20438IU 200IU Poblano
Vitamin A RAE 1022µg 10µg Poblano
Vitamin E 0.12mg Summer squash
Vitamin C 2mg 17mg Summer squash
Vitamin B1 0.179mg 0.048mg Poblano
Vitamin B2 2.255mg 0.142mg Poblano
Vitamin B3 6.403mg 0.487mg Poblano
Vitamin B5 1.993mg 0.155mg Poblano
Vitamin B6 3.535mg 0.218mg Poblano
Folate 69µg 29µg Poblano
Vitamin K 3µg Summer squash
Tryptophan 0.155mg 0.011mg Poblano
Threonine 0.425mg 0.028mg Poblano
Isoleucine 0.373mg 0.042mg Poblano
Leucine 0.605mg 0.069mg Poblano
Lysine 0.515mg 0.065mg Poblano
Methionine 0.142mg 0.017mg Poblano
Phenylalanine 0.361mg 0.041mg Poblano
Valine 0.489mg 0.053mg Poblano
Histidine 0.232mg 0.025mg Poblano
Saturated Fat 0.82g 0.044g Summer squash
Monounsaturated Fat 0.492g 0.016g Poblano
Polyunsaturated fat 4.511g 0.089g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano 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
242%
Poblano
18%
Summer squash
Minerals Daily Need Coverage Score
120%
Poblano
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.776g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $7)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano 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. 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.