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Rutabagas vs Summer squash - In-Depth Nutrition Comparison

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What are the main differences between Rutabagas and Summer squash?

  • Rutabagas are richer in Vitamin C, yet Summer squash is richer in Vitamin B6, and Vitamin B2.
  • Rutabagas have 3 times more Calcium than Summer squash. Rutabagas have 43mg of Calcium, while Summer squash has 15mg.
  • Summer squash contains less Sugar.

We used Rutabagas, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +186.7%
Contains more Iron +25.7%
Contains more Magnesium +17.6%
Contains more Phosphorus +39.5%
Contains more Potassium +16.4%
Contains less Sodium -83.3%
Contains more Zinc +20.8%
Contains more Copper +59.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +186.7%
Contains more Iron +25.7%
Contains more Magnesium +17.6%
Contains more Phosphorus +39.5%
Contains more Potassium +16.4%
Contains less Sodium -83.3%
Contains more Zinc +20.8%
Contains more Copper +59.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +150%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +255%
Contains more Vitamin B6 +118%
Contains more Folate +38.1%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 E +150%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +255%
Contains more Vitamin B6 +118%
Contains more Folate +38.1%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.155

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Summer squash Opinion
Net carbs 6.32g 2.25g Rutabagas
Protein 1.08g 1.21g Summer squash
Fats 0.16g 0.18g Summer squash
Carbs 8.62g 3.35g Rutabagas
Calories 37kcal 16kcal Rutabagas
Starch 0.4g g Rutabagas
Fructose 1.61g 0.95g Rutabagas
Sugar 4.46g 2.2g Summer squash
Fiber 2.3g 1.1g Rutabagas
Calcium 43mg 15mg Rutabagas
Iron 0.44mg 0.35mg Rutabagas
Magnesium 20mg 17mg Rutabagas
Phosphorus 53mg 38mg Rutabagas
Potassium 305mg 262mg Rutabagas
Sodium 12mg 2mg Summer squash
Zinc 0.24mg 0.29mg Summer squash
Copper 0.032mg 0.051mg Summer squash
Vitamin A 2IU 200IU Summer squash
Vitamin E 0.3mg 0.12mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 17mg Rutabagas
Vitamin B1 0.09mg 0.048mg Rutabagas
Vitamin B2 0.04mg 0.142mg Summer squash
Vitamin B3 0.7mg 0.487mg Rutabagas
Vitamin B5 0.16mg 0.155mg Rutabagas
Vitamin B6 0.1mg 0.218mg Summer squash
Folate 21µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 3µg Summer squash
Tryptophan mg 0.011mg Summer squash
Threonine mg 0.028mg Summer squash
Isoleucine mg 0.042mg Summer squash
Leucine mg 0.069mg Summer squash
Lysine mg 0.065mg Summer squash
Methionine mg 0.017mg Summer squash
Phenylalanine mg 0.041mg Summer squash
Valine mg 0.053mg Summer squash
Histidine mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.044g Rutabagas
Monounsaturated Fat 0.025g 0.016g Rutabagas
Polyunsaturated fat 0.088g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Rutabagas
18
Summer squash
Mineral Summary Score
14
Rutabagas
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Rutabagas
7%
Summer squash
Carbohydrates
9%
Rutabagas
3%
Summer squash
Fats
1%
Rutabagas
1%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 59)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.5)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Rutabagas
Rutabagas 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.