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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.

Infographic

Raisin 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.
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +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.
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 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%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +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
Raisin
4
4% 46% 49%
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
2% 43% 55%
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.
Raisin Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Summer squash 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?

ok
ok
is better in case of low diet
Raisin Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
16%
Summer squash
Minerals Daily Need Coverage Score
37%
Raisin
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 56.99g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 51)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.