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Summer squash vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between summer squash and dried fruit

  • Summer squash has more vitamin C and vitamin B6, while dried fruit has more vitamin A, copper, iron, vitamin E, potassium, fiber, vitamin B3, and vitamin B5.
  • Dried fruit covers your daily need for vitamin A, 68% more than summer squash.
  • Summer squash contains 17 times more vitamin C than dried fruit. While summer squash contains 17mg of vitamin C, dried fruit contains only 1mg.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Apricots, dried, sulfured, uncooked.

Infographic

Summer squash vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +343.5%
Contains more IronIron +660%
Contains more CopperCopper +572.5%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +34.3%
Contains more SeleniumSelenium +1000%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more FolateFolate +190%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +3508.3%
Contains more Vitamin B3Vitamin B3 +431.6%
Contains more Vitamin B5Vitamin B5 +232.9%
Contains more CholineCholine +107.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.1µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +206.4%
Contains more ProteinProtein +180.2%
Contains more FatsFats +183.3%
Contains more CarbsCarbs +1769.9%
Contains more OtherOther +314.5%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +362.5%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +26200%
Contains more GlucoseGlucose +4310.7%
Contains more FructoseFructose +1212.6%
~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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Dried fruit DV% diff.
Copper 0.051mg 0.343mg 32%
Iron 0.35mg 2.66mg 29%
Vitamin E 0.12mg 4.33mg 28%
Potassium 262mg 1162mg 26%
Fiber 1.1g 7.3g 25%
Carbs 3.35g 62.64g 20%
Vitamin A 10µg 180µg 19%
Vitamin C 17mg 1mg 18%
Fructose 0.95g 12.47g 14%
Vitamin B3 0.487mg 2.589mg 13%
Calories 16kcal 241kcal 11%
Vitamin B5 0.155mg 0.516mg 7%
Vitamin B6 0.218mg 0.143mg 6%
Phosphorus 38mg 71mg 5%
Folate 29µg 10µg 5%
Vitamin B2 0.142mg 0.074mg 5%
Calcium 15mg 55mg 4%
Magnesium 17mg 32mg 4%
Selenium 0.2µg 2.2µg 4%
Protein 1.21g 3.39g 4%
Vitamin B1 0.048mg 0.015mg 3%
Manganese 0.175mg 0.235mg 3%
Zinc 0.29mg 0.39mg 1%
Choline 6.7mg 13.9mg 1%
Fats 0.18g 0.51g 1%
Net carbs 2.25g 55.34g N/A
Sugar 2.2g 53.44g N/A
Starch 0.35g 0%
Sodium 2mg 10mg 0%
Vitamin K 3µg 3.1µg 0%
Saturated fat 0.044g 0.017g 0%
Monounsaturated fat 0.016g 0.074g 0%
Polyunsaturated fat 0.089g 0.074g 0%
Tryptophan 0.011mg 0.016mg 0%
Threonine 0.028mg 0.073mg 0%
Isoleucine 0.042mg 0.063mg 0%
Leucine 0.069mg 0.105mg 0%
Lysine 0.065mg 0.083mg 0%
Methionine 0.017mg 0.015mg 0%
Phenylalanine 0.041mg 0.062mg 0%
Valine 0.053mg 0.078mg 0%
Histidine 0.025mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
12%
Summer squash
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 51.24g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 18)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.027g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.