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  6. Summer squash vs. Dried fruit

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 Copper, Iron, Vitamin E , Potassium, Fiber, Vitamin A RAE, Vitamin B3, and Vitamin B5.
  • Dried fruit covers your daily need of Copper 32% 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.

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.
Summer squash
Summer squash
1
:
9
Dried fruit
Dried fruit
Contains less Sodium -80%
Contains more Calcium +266.7%
Contains more Iron +660%
Contains more Magnesium +88.2%
Contains more Phosphorus +86.8%
Contains more Potassium +343.5%
Contains more Zinc +34.5%
Contains more Copper +572.5%
Contains more Manganese +34.3%
Contains more Selenium +1000%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -80%
Contains more Calcium +266.7%
Contains more Iron +660%
Contains more Magnesium +88.2%
Contains more Phosphorus +86.8%
Contains more Potassium +343.5%
Contains more Zinc +34.5%
Contains more Copper +572.5%
Contains more Manganese +34.3%
Contains more Selenium +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.
Summer squash
Summer squash
5
:
5
Dried fruit
Dried fruit
Contains more Vitamin C +1600%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +91.9%
Contains more Vitamin B6 +52.4%
Contains more Folate +190%
Contains more Vitamin A +1702%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +431.6%
Contains more Vitamin B5 +232.9%
Equal in Vitamin K - 3.1
Summer squash
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +1600%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +91.9%
Contains more Vitamin B6 +52.4%
Contains more Folate +190%
Contains more Vitamin A +1702%
Contains more Vitamin E +3508.3%
Contains more Vitamin B3 +431.6%
Contains more Vitamin B5 +232.9%
Equal in Vitamin K - 3.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Dried fruit
Dried fruit
Contains more Water +206.4%
Contains more Protein +180.2%
Contains more Fats +183.3%
Contains more Carbs +1769.9%
Contains more Other +314.5%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Dried fruit
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 Water +206.4%
Contains more Protein +180.2%
Contains more Fats +183.3%
Contains more Carbs +1769.9%
Contains more Other +314.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -61.4%
Contains more Monounsaturated Fat +362.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -61.4%
Contains more Monounsaturated Fat +362.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +26200%
Contains more Glucose +4310.7%
Contains more Fructose +1212.6%
Summer squash
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
Dried fruit
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 Starch +∞%
Contains more Sucrose +26200%
Contains more Glucose +4310.7%
Contains more Fructose +1212.6%

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 Opinion
Net carbs 2.25g 55.34g Dried fruit
Protein 1.21g 3.39g Dried fruit
Fats 0.18g 0.51g Dried fruit
Carbs 3.35g 62.64g Dried fruit
Calories 16kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 0.95g 12.47g Dried fruit
Sugar 2.2g 53.44g Summer squash
Fiber 1.1g 7.3g Dried fruit
Calcium 15mg 55mg Dried fruit
Iron 0.35mg 2.66mg Dried fruit
Magnesium 17mg 32mg Dried fruit
Phosphorus 38mg 71mg Dried fruit
Potassium 262mg 1162mg Dried fruit
Sodium 2mg 10mg Summer squash
Zinc 0.29mg 0.39mg Dried fruit
Copper 0.051mg 0.343mg Dried fruit
Manganese 0.175mg 0.235mg Dried fruit
Selenium 0.2µg 2.2µg Dried fruit
Vitamin A 200IU 3604IU Dried fruit
Vitamin A RAE 10µg 180µg Dried fruit
Vitamin E 0.12mg 4.33mg Dried fruit
Vitamin C 17mg 1mg Summer squash
Vitamin B1 0.048mg 0.015mg Summer squash
Vitamin B2 0.142mg 0.074mg Summer squash
Vitamin B3 0.487mg 2.589mg Dried fruit
Vitamin B5 0.155mg 0.516mg Dried fruit
Vitamin B6 0.218mg 0.143mg Summer squash
Folate 29µg 10µg Summer squash
Vitamin K 3µg 3.1µg Dried fruit
Tryptophan 0.011mg 0.016mg Dried fruit
Threonine 0.028mg 0.073mg Dried fruit
Isoleucine 0.042mg 0.063mg Dried fruit
Leucine 0.069mg 0.105mg Dried fruit
Lysine 0.065mg 0.083mg Dried fruit
Methionine 0.017mg 0.015mg Summer squash
Phenylalanine 0.041mg 0.062mg Dried fruit
Valine 0.053mg 0.078mg Dried fruit
Histidine 0.025mg 0.047mg Dried fruit
Saturated Fat 0.044g 0.017g Dried fruit
Monounsaturated Fat 0.016g 0.074g Dried fruit
Polyunsaturated fat 0.089g 0.074g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
38%
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.