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Spinach vs. Summer squash — In-Depth Nutrition Comparison

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How are Spinach and Summer squash different?

  • Spinach is higher in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin E , and Calcium, however, Summer squash is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Spinach is 409% higher.
  • Spinach contains 52 times more Vitamin A RAE than Summer squash. While Spinach contains 524µg of Vitamin A RAE, Summer squash contains only 10µg.

Spinach, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Spinach 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach
Spinach
9
:
1
Summer squash
Summer squash
Contains more Calcium +806.7%
Contains more Iron +920%
Contains more Magnesium +411.8%
Contains more Phosphorus +47.4%
Contains more Potassium +77.9%
Contains more Zinc +162.1%
Contains more Copper +241.2%
Contains more Manganese +434.3%
Contains more Selenium +650%
Contains less Sodium -97.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +806.7%
Contains more Iron +920%
Contains more Magnesium +411.8%
Contains more Phosphorus +47.4%
Contains more Potassium +77.9%
Contains more Zinc +162.1%
Contains more Copper +241.2%
Contains more Manganese +434.3%
Contains more Selenium +650%
Contains less Sodium -97.1%

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.
Spinach
Spinach
8
:
2
Summer squash
Summer squash
Contains more Vitamin A +5140.5%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +97.9%
Contains more Vitamin B2 +66.2%
Contains more Vitamin B6 +11%
Contains more Folate +403.4%
Contains more Vitamin K +16353.3%
Contains more Vitamin C +73.5%
Equal in Vitamin B3 - 0.487
Equal in Vitamin B5 - 0.155
Equal in Vitamin B6 - 0.218
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Summer squash
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 A +5140.5%
Contains more Vitamin E +1633.3%
Contains more Vitamin B1 +97.9%
Contains more Vitamin B2 +66.2%
Contains more Vitamin B6 +11%
Contains more Folate +403.4%
Contains more Vitamin K +16353.3%
Contains more Vitamin C +73.5%
Equal in Vitamin B3 - 0.487
Equal in Vitamin B5 - 0.155
Equal in Vitamin B6 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Summer squash
Summer squash
Contains more Protein +145.5%
Contains more Fats +44.4%
Contains more Carbs +11.9%
Contains more Other +191.9%
Equal in Water - 94.64
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +145.5%
Contains more Fats +44.4%
Contains more Carbs +11.9%
Contains more Other +191.9%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Summer squash
Summer squash
Contains more Polyunsaturated fat +22.5%
Contains more Monounsaturated Fat +166.7%
Equal in Saturated Fat - 0.044
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Polyunsaturated fat +22.5%
Contains more Monounsaturated Fat +166.7%
Equal in Saturated Fat - 0.044

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Summer squash Opinion
Net carbs 1.35g 2.25g Summer squash
Protein 2.97g 1.21g Spinach
Fats 0.26g 0.18g Spinach
Carbs 3.75g 3.35g Spinach
Calories 23kcal 16kcal Spinach
Fructose 0.95g Summer squash
Sugar 0.43g 2.2g Spinach
Fiber 2.4g 1.1g Spinach
Calcium 136mg 15mg Spinach
Iron 3.57mg 0.35mg Spinach
Magnesium 87mg 17mg Spinach
Phosphorus 56mg 38mg Spinach
Potassium 466mg 262mg Spinach
Sodium 70mg 2mg Summer squash
Zinc 0.76mg 0.29mg Spinach
Copper 0.174mg 0.051mg Spinach
Manganese 0.935mg 0.175mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 200IU Spinach
Vitamin A RAE 524µg 10µg Spinach
Vitamin E 2.08mg 0.12mg Spinach
Vitamin C 9.8mg 17mg Summer squash
Vitamin B1 0.095mg 0.048mg Spinach
Vitamin B2 0.236mg 0.142mg Spinach
Vitamin B3 0.49mg 0.487mg Spinach
Vitamin B5 0.145mg 0.155mg Summer squash
Vitamin B6 0.242mg 0.218mg Spinach
Folate 146µg 29µg Spinach
Vitamin K 493.6µg 3µg Spinach
Tryptophan 0.04mg 0.011mg Spinach
Threonine 0.127mg 0.028mg Spinach
Isoleucine 0.152mg 0.042mg Spinach
Leucine 0.231mg 0.069mg Spinach
Lysine 0.182mg 0.065mg Spinach
Methionine 0.055mg 0.017mg Spinach
Phenylalanine 0.134mg 0.041mg Spinach
Valine 0.168mg 0.053mg Spinach
Histidine 0.066mg 0.025mg Spinach
Saturated Fat 0.043g 0.044g Spinach
Monounsaturated Fat 0.006g 0.016g Summer squash
Polyunsaturated fat 0.109g 0.089g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
183%
Spinach
18%
Summer squash
Minerals Daily Need Coverage Score
52%
Spinach
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.