Raisin vs. Summer squash — In-Depth Nutrition Comparison
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How are raisins and summer squash different?
- Raisins are higher in copper, iron, potassium, fiber, phosphorus, and manganese; however, summer squash is richer in vitamin C and folate.
- Daily need coverage for copper for raisins is 30% higher.
- Raisins contain 5 times more iron than summer squash. While raisins contain 1.88mg of iron, summer squash contains only 0.35mg.
- Summer squash has a lower glycemic index (13) than raisins (64).
Raisins, seedless and Squash, summer, all varieties, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +185.9% |
| Contains more IronIron | +437.1% |
| Contains more CopperCopper | +523.5% |
| Contains more PhosphorusPhosphorus | +165.8% |
| Contains more ManganeseManganese | +70.9% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -81.8% |
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 B1Vitamin B1 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin KVitamin K | +16.7% |
| Contains more CholineCholine | +65.7% |
| Contains more Vitamin CVitamin C | +639.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.6% |
| Contains more Vitamin B5Vitamin B5 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +25.3% |
| Contains more FolateFolate | +480% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +153.7% |
| Contains more FatsFats | +155.6% |
| Contains more CarbsCarbs | +2263.6% |
| Contains more OtherOther | +200% |
| Contains more WaterWater | +513.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
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 | +218.8% |
| Contains less Sat. FatSaturated fat | -24.1% |
| Contains more Poly. FatPolyunsaturated fat | +140.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +1400% |
| Contains more GlucoseGlucose | +3600% |
| Contains more FructoseFructose | +3024.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 29.68g | 0.95g | 36% |
| Copper | 0.318mg | 0.051mg | 30% |
| Carbs | 79.18g | 3.35g | 25% |
| Iron | 1.88mg | 0.35mg | 19% |
| Vitamin C | 2.3mg | 17mg | 16% |
| Calories | 299kcal | 16kcal | 14% |
| Potassium | 749mg | 262mg | 14% |
| Fiber | 3.7g | 1.1g | 10% |
| Phosphorus | 101mg | 38mg | 9% |
| Folate | 5µg | 29µg | 6% |
| Manganese | 0.299mg | 0.175mg | 5% |
| Vitamin B1 | 0.106mg | 0.048mg | 5% |
| Calcium | 50mg | 15mg | 4% |
| Magnesium | 32mg | 17mg | 4% |
| Protein | 3.07g | 1.21g | 4% |
| Vitamin B6 | 0.174mg | 0.218mg | 3% |
| Vitamin B3 | 0.766mg | 0.487mg | 2% |
| Zinc | 0.22mg | 0.29mg | 1% |
| Starch | 2.7g | 1% | |
| Vitamin A | 0µg | 10µg | 1% |
| Choline | 11.1mg | 6.7mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Vitamin B2 | 0.125mg | 0.142mg | 1% |
| Vitamin B5 | 0.095mg | 0.155mg | 1% |
| Fats | 0.46g | 0.18g | 0% |
| Net carbs | 75.48g | 2.25g | N/A |
| Sugar | 59.19g | 2.2g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Vitamin E | 0.12mg | 0.12mg | 0% |
| Vitamin K | 3.5µg | 3µg | 0% |
| Saturated fat | 0.058g | 0.044g | 0% |
| Monounsaturated fat | 0.051g | 0.016g | 0% |
| Polyunsaturated fat | 0.037g | 0.089g | 0% |
| Tryptophan | 0.05mg | 0.011mg | 0% |
| Threonine | 0.077mg | 0.028mg | 0% |
| Isoleucine | 0.057mg | 0.042mg | 0% |
| Leucine | 0.096mg | 0.069mg | 0% |
| Lysine | 0.084mg | 0.065mg | 0% |
| Methionine | 0.021mg | 0.017mg | 0% |
| Phenylalanine | 0.065mg | 0.041mg | 0% |
| Valine | 0.083mg | 0.053mg | 0% |
| Histidine | 0.072mg | 0.025mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
16%
Minerals Daily Need Coverage Score
37%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 56.99g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Summer squash is cheaper (difference - $1)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.