Spinach raw vs. Summer squash — In-Depth Nutrition Comparison
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How are spinach raw and summer squash different?
- Spinach raw is higher than summer squash in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin C, copper, and potassium.
- Spinach raw covers your daily need for vitamin K, 400% more than summer squash.
- Spinach raw contains 47 times more vitamin A than summer squash. Spinach raw contains 9377IU of vitamin A, while summer squash contains 200IU.
- Spinach raw has a higher glycemic index (32) than summer squash (13).
Spinach, raw and Squash, summer, all varieties, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +364.7% |
| Contains more CalciumCalcium | +560% |
| Contains more PotassiumPotassium | +113% |
| Contains more IronIron | +674.3% |
| Contains more CopperCopper | +154.9% |
| Contains more ZincZinc | +82.8% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more ManganeseManganese | +412.6% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -97.5% |
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 CVitamin C | +65.3% |
| Contains more Vitamin AVitamin A | +4590% |
| Contains more Vitamin EVitamin E | +1591.7% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +33.1% |
| Contains more Vitamin B3Vitamin B3 | +48.7% |
| Contains more Vitamin KVitamin K | +15996.7% |
| Contains more FolateFolate | +569% |
| Contains more CholineCholine | +188.1% |
| Contains more Vitamin B5Vitamin B5 | +138.5% |
| Contains more Vitamin B6Vitamin B6 | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 3µg | 400% |
| Vitamin A | 469µg | 10µg | 51% |
| Folate | 194µg | 29µg | 41% |
| Manganese | 0.897mg | 0.175mg | 31% |
| Iron | 2.71mg | 0.35mg | 30% |
| Magnesium | 79mg | 17mg | 15% |
| Vitamin E | 2.03mg | 0.12mg | 13% |
| Vitamin C | 28.1mg | 17mg | 12% |
| Copper | 0.13mg | 0.051mg | 9% |
| Potassium | 558mg | 262mg | 9% |
| Calcium | 99mg | 15mg | 8% |
| Vitamin B2 | 0.189mg | 0.142mg | 4% |
| Fiber | 2.2g | 1.1g | 4% |
| Sodium | 79mg | 2mg | 3% |
| Protein | 2.86g | 1.21g | 3% |
| Vitamin B1 | 0.078mg | 0.048mg | 3% |
| Zinc | 0.53mg | 0.29mg | 2% |
| Phosphorus | 49mg | 38mg | 2% |
| Vitamin B5 | 0.065mg | 0.155mg | 2% |
| Choline | 19.3mg | 6.7mg | 2% |
| Vitamin B6 | 0.195mg | 0.218mg | 2% |
| Polyunsaturated fat | 0.165g | 0.089g | 1% |
| Fructose | 0.15g | 0.95g | 1% |
| Vitamin B3 | 0.724mg | 0.487mg | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Calories | 23kcal | 16kcal | 0% |
| Fats | 0.39g | 0.18g | 0% |
| Carbs | 3.63g | 3.35g | 0% |
| Net carbs | 1.43g | 2.25g | N/A |
| Sugar | 0.42g | 2.2g | N/A |
| Saturated fat | 0.063g | 0.044g | 0% |
| Monounsaturated fat | 0.01g | 0.016g | 0% |
| Tryptophan | 0.039mg | 0.011mg | 0% |
| Threonine | 0.122mg | 0.028mg | 0% |
| Isoleucine | 0.147mg | 0.042mg | 0% |
| Leucine | 0.223mg | 0.069mg | 0% |
| Lysine | 0.174mg | 0.065mg | 0% |
| Methionine | 0.053mg | 0.017mg | 0% |
| Phenylalanine | 0.129mg | 0.041mg | 0% |
| Valine | 0.161mg | 0.053mg | 0% |
| Histidine | 0.064mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +136.4% |
| Contains more FatsFats | +116.7% |
| Contains more OtherOther | +177.4% |
~equal in
Carbs
~3.35g
~equal in
Water
~94.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Poly. FatPolyunsaturated fat | +85.4% |
| Contains less Sat. FatSaturated fat | -30.2% |
| Contains more Mono. FatMonounsaturated fat | +60% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 SucroseSucrose | +133.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +581.8% |
| Contains more FructoseFructose | +533.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g