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Summer squash vs. Currant — In-Depth Nutrition Comparison

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A recap on differences between summer squash and currants

  • Summer squash has more vitamin B6, vitamin B2, and folate; however, currants are higher in vitamin C, fiber, iron, vitamin K, and copper.
  • Currants cover your daily vitamin C needs 27% more than summer squash.
  • Currants contain 4 times less folate than summer squash. Summer squash contains 29µg of folate, while currants contain 8µg.
  • Summer squash has less sugar.
  • The glycemic index of currants is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Currants, red and white, raw.

Infographic

Summer squash vs Currant 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +30.8%
Contains more ZincZinc +26.1%
Contains more CalciumCalcium +120%
Contains more IronIron +185.7%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +200%
~equal in Potassium ~275mg
~equal in Manganese ~0.186mg

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%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +387%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +141.2%
Contains more Vitamin KVitamin K +266.7%
Contains more CholineCholine +13.4%
~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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more WaterWater +12.7%
Contains more ProteinProtein +15.7%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +311.9%
~equal in Other ~0.65g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +75%
~equal in Polyunsaturated fat ~0.088g

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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1933.3%
Contains more GlucoseGlucose +329.3%
Contains more FructoseFructose +271.6%
~equal in Starch ~0g
~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 Currant
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Currant DV% diff.
Vitamin C 17mg 41mg 27%
Fiber 1.1g 4.3g 13%
Vitamin B6 0.218mg 0.07mg 11%
Iron 0.35mg 1mg 8%
Vitamin K 3µg 11µg 7%
Vitamin B2 0.142mg 0.05mg 7%
Copper 0.051mg 0.107mg 6%
Folate 29µg 8µg 5%
Fructose 0.95g 3.53g 3%
Carbs 3.35g 13.8g 3%
Vitamin B5 0.155mg 0.064mg 2%
Vitamin B3 0.487mg 0.1mg 2%
Calories 16kcal 56kcal 2%
Calcium 15mg 33mg 2%
Zinc 0.29mg 0.23mg 1%
Selenium 0.2µg 0.6µg 1%
Phosphorus 38mg 44mg 1%
Magnesium 17mg 13mg 1%
Vitamin B1 0.048mg 0.04mg 1%
Vitamin A 10µg 2µg 1%
Protein 1.21g 1.4g 0%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 9.5g N/A
Potassium 262mg 275mg 0%
Sugar 2.2g 7.37g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.12mg 0.1mg 0%
Manganese 0.175mg 0.186mg 0%
Choline 6.7mg 7.6mg 0%
Saturated fat 0.044g 0.017g 0%
Monounsaturated fat 0.016g 0.028g 0%
Polyunsaturated fat 0.089g 0.088g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Currant
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
16%
Summer squash
17%
Currant
Minerals Daily Need Coverage Score
12%
Summer squash
17%
Currant

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 5.17g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 12)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.027g)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.