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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 carrots

  • Summer squash has more vitamin C, vitamin B2, and vitamin B6; however, carrots are higher in vitamin A, vitamin K, and fiber.
  • Carrots cover your daily vitamin A needs 330% more than summer squash.
  • Carrots contain 3 times less vitamin C than summer squash. Summer squash contains 17mg of vitamin C, while carrots contain 5.9mg.
  • Summer squash has less sugar.
  • The glycemic index of carrots is higher.

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% 3.3% 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% 278% 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 +8250%
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

All nutrients comparison - raw data values

Nutrient Summer squash Carrot DV% diff.
Vitamin A 10µg 835µg 92%
Vitamin C 17mg 5.9mg 12%
Vitamin K 3µg 13.2µg 9%
Fiber 1.1g 2.8g 7%
Vitamin B6 0.218mg 0.138mg 6%
Vitamin B2 0.142mg 0.058mg 6%
Vitamin E 0.12mg 0.66mg 4%
Sodium 2mg 69mg 3%
Vitamin B3 0.487mg 0.983mg 3%
Folate 29µg 19µg 3%
Vitamin B1 0.048mg 0.066mg 2%
Vitamin B5 0.155mg 0.273mg 2%
Calcium 15mg 33mg 2%
Carbs 3.35g 9.58g 2%
Potassium 262mg 320mg 2%
Protein 1.21g 0.93g 1%
Manganese 0.175mg 0.143mg 1%
Calories 16kcal 41kcal 1%
Fructose 0.95g 0.55g 1%
Starch 1.43g 1%
Copper 0.051mg 0.045mg 1%
Iron 0.35mg 0.3mg 1%
Magnesium 17mg 12mg 1%
Fats 0.18g 0.24g 0%
Net carbs 2.25g 6.78g N/A
Sugar 2.2g 4.74g N/A
Zinc 0.29mg 0.24mg 0%
Phosphorus 38mg 35mg 0%
Selenium 0.2µg 0.1µg 0%
Choline 6.7mg 8.8mg 0%
Saturated fat 0.044g 0.037g 0%
Monounsaturated fat 0.016g 0.014g 0%
Polyunsaturated fat 0.089g 0.117g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.028mg 0.191mg 0%
Isoleucine 0.042mg 0.077mg 0%
Leucine 0.069mg 0.102mg 0%
Lysine 0.065mg 0.101mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.061mg 0%
Valine 0.053mg 0.069mg 0%
Histidine 0.025mg 0.04mg 0%

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

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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. 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.