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  6. Summer squash vs. Apple

Summer squash vs. Apple — In-Depth Nutrition Comparison

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The main differences between Summer squash and Apple

  • Summer squash has more Vitamin C, Vitamin B6, Vitamin B2, Folate, and Manganese, however, Apple has more Fiber.
  • Daily need coverage for Vitamin C from Summer squash is 14% higher.
  • Apple has 10 times less Folate than Summer squash. Summer squash has 29µg of Folate, while Apple has 3µg.
  • Summer squash is lower in Sugar.

Food types used in this article are Squash, summer, all varieties, raw and Apples, raw, with skin.

Infographic

Summer squash vs Apple 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.
Summer squash
Summer squash
9
:
1
Apple
Apple
Contains more Calcium +150%
Contains more Iron +191.7%
Contains more Magnesium +240%
Contains more Phosphorus +245.5%
Contains more Potassium +144.9%
Contains more Zinc +625%
Contains more Copper +88.9%
Contains more Manganese +400%
Contains more Selenium +∞%
Contains less Sodium -50%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +150%
Contains more Iron +191.7%
Contains more Magnesium +240%
Contains more Phosphorus +245.5%
Contains more Potassium +144.9%
Contains more Zinc +625%
Contains more Copper +88.9%
Contains more Manganese +400%
Contains more Selenium +∞%
Contains less Sodium -50%

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.
Summer squash
Summer squash
9
:
1
Apple
Apple
Contains more Vitamin A +270.4%
Contains more Vitamin C +269.6%
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +431.7%
Contains more Folate +866.7%
Contains more Vitamin K +36.4%
Contains more Vitamin E +50%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +270.4%
Contains more Vitamin C +269.6%
Contains more Vitamin B1 +182.4%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +431.7%
Contains more Folate +866.7%
Contains more Vitamin K +36.4%
Contains more Vitamin E +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Apple
Apple
Contains more Protein +365.4%
Contains more Water +10.6%
Contains more Other +210%
Contains more Carbs +312.2%
Equal in Fats - 0.17
Equal in Water - 85.56
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +365.4%
Contains more Water +10.6%
Contains more Other +210%
Contains more Carbs +312.2%
Equal in Fats - 0.17
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +74.5%
Contains less Saturated Fat -36.4%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +74.5%
Contains less Saturated Fat -36.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
0
:
4
Apple
Apple
Contains more Starch +∞%
Contains more Sucrose +6800%
Contains more Glucose +224%
Contains more Fructose +521.1%
Summer squash
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
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +6800%
Contains more Glucose +224%
Contains more Fructose +521.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Apple Opinion
Net carbs 2.25g 11.41g Apple
Protein 1.21g 0.26g Summer squash
Fats 0.18g 0.17g Summer squash
Carbs 3.35g 13.81g Apple
Calories 16kcal 52kcal Apple
Starch 0.05g Apple
Fructose 0.95g 5.9g Apple
Sugar 2.2g 10.39g Summer squash
Fiber 1.1g 2.4g Apple
Calcium 15mg 6mg Summer squash
Iron 0.35mg 0.12mg Summer squash
Magnesium 17mg 5mg Summer squash
Phosphorus 38mg 11mg Summer squash
Potassium 262mg 107mg Summer squash
Sodium 2mg 1mg Apple
Zinc 0.29mg 0.04mg Summer squash
Copper 0.051mg 0.027mg Summer squash
Manganese 0.175mg 0.035mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 54IU Summer squash
Vitamin A RAE 10µg 3µg Summer squash
Vitamin E 0.12mg 0.18mg Apple
Vitamin C 17mg 4.6mg Summer squash
Vitamin B1 0.048mg 0.017mg Summer squash
Vitamin B2 0.142mg 0.026mg Summer squash
Vitamin B3 0.487mg 0.091mg Summer squash
Vitamin B5 0.155mg 0.061mg Summer squash
Vitamin B6 0.218mg 0.041mg Summer squash
Folate 29µg 3µg Summer squash
Vitamin K 3µg 2.2µg Summer squash
Tryptophan 0.011mg 0.001mg Summer squash
Threonine 0.028mg 0.006mg Summer squash
Isoleucine 0.042mg 0.006mg Summer squash
Leucine 0.069mg 0.013mg Summer squash
Lysine 0.065mg 0.012mg Summer squash
Methionine 0.017mg 0.001mg Summer squash
Phenylalanine 0.041mg 0.006mg Summer squash
Valine 0.053mg 0.012mg Summer squash
Histidine 0.025mg 0.005mg Summer squash
Saturated Fat 0.044g 0.028g Apple
Monounsaturated Fat 0.016g 0.007g Summer squash
Polyunsaturated fat 0.089g 0.051g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Apple
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
18%
Summer squash
5%
Apple
Minerals Daily Need Coverage Score
12%
Summer squash
4%
Apple

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 8.19g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 23)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.016g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.