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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.
  • Summer squash has a lower glycemic index than rutabagas.

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

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +17.6%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +25.7%
Contains more PhosphorusPhosphorus +39.5%
Contains more SeleniumSelenium +250%
Contains more CopperCopper +59.4%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +33.6%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 CVitamin C +47.1%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more CholineCholine +110.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B6Vitamin B6 +118%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Summer squash DV% diff.
Vitamin B6 0.1mg 0.218mg 9%
Vitamin C 25mg 17mg 9%
Vitamin B2 0.04mg 0.142mg 8%
Fiber 2.3g 1.1g 5%
Vitamin B1 0.09mg 0.048mg 4%
Calcium 43mg 15mg 3%
Folate 21µg 29µg 2%
Carbs 8.62g 3.35g 2%
Vitamin K 0.3µg 3µg 2%
Copper 0.032mg 0.051mg 2%
Manganese 0.131mg 0.175mg 2%
Phosphorus 53mg 38mg 2%
Vitamin E 0.3mg 0.12mg 1%
Choline 14.1mg 6.7mg 1%
Vitamin B3 0.7mg 0.487mg 1%
Selenium 0.7µg 0.2µg 1%
Calories 37kcal 16kcal 1%
Vitamin A 0µg 10µg 1%
Iron 0.44mg 0.35mg 1%
Magnesium 20mg 17mg 1%
Potassium 305mg 262mg 1%
Fructose 1.61g 0.95g 1%
Protein 1.08g 1.21g 0%
Fats 0.16g 0.18g 0%
Net carbs 6.32g 2.25g N/A
Sugar 4.46g 2.2g N/A
Zinc 0.24mg 0.29mg 0%
Starch 0.4g 0%
Sodium 12mg 2mg 0%
Vitamin B5 0.16mg 0.155mg 0%
Saturated fat 0.027g 0.044g 0%
Monounsaturated fat 0.025g 0.016g 0%
Polyunsaturated fat 0.088g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 CarbsCarbs +157.3%
Contains more OtherOther +14.5%
Contains more ProteinProtein +12%
Contains more FatsFats +12.5%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +56.3%
~equal in Polyunsaturated fat ~0.089g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 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 +1666.7%
Contains more GlucoseGlucose +206.7%
Contains more FructoseFructose +69.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.