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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 RAE, Vitamin K, and Fiber.
  • Carrot covers your daily Vitamin A RAE 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +16.7%
Contains more Magnesium +41.7%
Contains less Sodium -97.1%
Contains more Zinc +20.8%
Contains more Copper +13.3%
Contains more Calcium +120%
Contains more Potassium +22.1%
Equal in Phosphorus - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Iron +16.7%
Contains more Magnesium +41.7%
Contains less Sodium -97.1%
Contains more Zinc +20.8%
Contains more Copper +13.3%
Contains more Calcium +120%
Contains more Potassium +22.1%
Equal in Phosphorus - 35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Carrot
Contains more Vitamin C +188.1%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B6 +58%
Contains more Folate +52.6%
Contains more Vitamin A +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +76.1%
Contains more Vitamin K +340%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +188.1%
Contains more Vitamin B2 +144.8%
Contains more Vitamin B6 +58%
Contains more Folate +52.6%
Contains more Vitamin A +8253%
Contains more Vitamin E +450%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +101.8%
Contains more Vitamin B5 +76.1%
Contains more Vitamin K +340%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Carrot Opinion
Net carbs 2.25g 6.78g Carrot
Protein 1.21g 0.93g Summer squash
Fats 0.18g 0.24g Carrot
Carbs 3.35g 9.58g Carrot
Calories 16kcal 41kcal Carrot
Starch g 1.43g Carrot
Fructose 0.95g 0.55g Summer squash
Sugar 2.2g 4.74g Summer squash
Fiber 1.1g 2.8g Carrot
Calcium 15mg 33mg Carrot
Iron 0.35mg 0.3mg Summer squash
Magnesium 17mg 12mg Summer squash
Phosphorus 38mg 35mg Summer squash
Potassium 262mg 320mg Carrot
Sodium 2mg 69mg Summer squash
Zinc 0.29mg 0.24mg Summer squash
Copper 0.051mg 0.045mg Summer squash
Vitamin A 200IU 16706IU Carrot
Vitamin E 0.12mg 0.66mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 5.9mg 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
Folate 29µg 19µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 13.2µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.037g Carrot
Monounsaturated Fat 0.016g 0.014g Summer squash
Polyunsaturated fat 0.089g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
98
Carrot
Mineral Summary Score
12
Summer squash
13
Carrot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
6%
Carrot
Carbohydrates
3%
Summer squash
10%
Carrot
Fats
1%
Summer squash
1%
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 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 minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.