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  6. Summer squash vs. Carrot

Summer squash vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Carrot

  • Summer squash has more Vitamin C, Vitamin B2, and Vitamin B6, however, Carrot is higher in Vitamin A, Vitamin K, and Fiber.
  • Carrot covers your daily Vitamin A needs 92% more than Summer squash.
  • Carrot contains 3 times less Vitamin C than Summer squash. Summer squash contains 17mg of Vitamin C, while Carrot contains 5.9mg.
  • Summer squash has less Sugar.

Food varieties used in this article are Squash, summer, all varieties, raw and Carrots, raw.

Infographic

Summer squash vs Carrot 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.
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%
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +41.7%
Contains more IronIron +16.7%
Contains more CopperCopper +13.3%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +22.1%
~equal in Phosphorus ~35mg

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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Carrot
Carrot
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 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +188.1%
Contains more Vitamin B2Vitamin B2 +144.8%
Contains more Vitamin B6Vitamin B6 +58%
Contains more FolateFolate +52.6%
Contains more Vitamin AVitamin A +8253%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +101.8%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more Vitamin KVitamin K +340%
Contains more CholineCholine +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +30.1%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +186%
Contains more OtherOther +54.8%
~equal in Water ~88.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Carrot
Carrot
2
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated Fat +14.3%
Contains less Sat. FatSaturated Fat -15.9%
Contains more Poly. FatPolyunsaturated fat +31.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Carrot
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +27.1%
Contains more FructoseFructose +72.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11866.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Carrot Opinion
Calories 16kcal 41kcal Carrot
Protein 1.21g 0.93g Summer squash
Fats 0.18g 0.24g Carrot
Vitamin C 17mg 5.9mg Summer squash
Net carbs 2.25g 6.78g Carrot
Carbs 3.35g 9.58g Carrot
Magnesium 17mg 12mg Summer squash
Calcium 15mg 33mg Carrot
Potassium 262mg 320mg Carrot
Iron 0.35mg 0.3mg Summer squash
Sugar 2.2g 4.74g Summer squash
Fiber 1.1g 2.8g Carrot
Copper 0.051mg 0.045mg Summer squash
Zinc 0.29mg 0.24mg Summer squash
Starch 1.43g Carrot
Phosphorus 38mg 35mg Summer squash
Sodium 2mg 69mg Summer squash
Vitamin A 200IU 16706IU Carrot
Vitamin A 10µg 835µg Carrot
Vitamin E 0.12mg 0.66mg Carrot
Manganese 0.175mg 0.143mg Summer squash
Selenium 0.2µg 0.1µg Summer squash
Vitamin B1 0.048mg 0.066mg Carrot
Vitamin B2 0.142mg 0.058mg Summer squash
Vitamin B3 0.487mg 0.983mg Carrot
Vitamin B5 0.155mg 0.273mg Carrot
Vitamin B6 0.218mg 0.138mg Summer squash
Vitamin K 3µg 13.2µg Carrot
Folate 29µg 19µg Summer squash
Choline 6.7mg 8.8mg Carrot
Saturated Fat 0.044g 0.037g Carrot
Monounsaturated Fat 0.016g 0.014g Summer squash
Polyunsaturated fat 0.089g 0.117g Carrot
Tryptophan 0.011mg 0.012mg Carrot
Threonine 0.028mg 0.191mg Carrot
Isoleucine 0.042mg 0.077mg Carrot
Leucine 0.069mg 0.102mg Carrot
Lysine 0.065mg 0.101mg Carrot
Methionine 0.017mg 0.02mg Carrot
Phenylalanine 0.041mg 0.061mg Carrot
Valine 0.053mg 0.069mg Carrot
Histidine 0.025mg 0.04mg Carrot
Fructose 0.95g 0.55g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Summer squash
91%
Carrot
Minerals Daily Need Coverage Score
12%
Summer squash
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 26)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.007g)
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

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.