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  6. Summer squash vs. Fruit salad

Summer squash vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between summer squash and fruit salad

  • Summer squash has more vitamin C, vitamin B6, vitamin B2, and folate; however, fruit salad has more vitamin A.
  • Daily need coverage for vitamin C for summer squash is 15% higher.
  • Fruit salad has 10 times less vitamin B2 than summer squash. Summer squash has 0.142mg of vitamin B2, while fruit salad has 0.014mg.
  • Fruit salad has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Summer squash vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +125.9%
Contains more IronIron +40%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +15.9%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.05mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +415.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +336.4%
Contains more Vitamin B2Vitamin B2 +914.3%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B5Vitamin B5 +192.5%
Contains more Vitamin B6Vitamin B6 +707.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Fruit salad DV% diff.
Vitamin B6 0.218mg 0.027mg 15%
Vitamin C 17mg 3.3mg 15%
Vitamin B2 0.142mg 0.014mg 10%
Folate 29µg 3µg 7%
Potassium 262mg 116mg 4%
Vitamin B1 0.048mg 0.011mg 3%
Phosphorus 38mg 14mg 3%
Vitamin K 3µg 3%
Carbs 3.35g 13.05g 3%
Vitamin B5 0.155mg 0.053mg 2%
Vitamin A 10µg 30µg 2%
Calories 16kcal 50kcal 2%
Magnesium 17mg 8mg 2%
Fructose 0.95g 1%
Vitamin B3 0.487mg 0.356mg 1%
Polyunsaturated fat 0.089g 0.011g 1%
Choline 6.7mg 1%
Zinc 0.29mg 0.14mg 1%
Vitamin E 0.12mg 1%
Manganese 0.175mg 0.151mg 1%
Protein 1.21g 0.51g 1%
Iron 0.35mg 0.25mg 1%
Fats 0.18g 0.03g 0%
Net carbs 2.25g 12.05g N/A
Calcium 15mg 11mg 0%
Sugar 2.2g N/A
Fiber 1.1g 1g 0%
Copper 0.051mg 0.05mg 0%
Sodium 2mg 5mg 0%
Selenium 0.2µg 0%
Saturated fat 0.044g 0.004g 0%
Monounsaturated fat 0.016g 0.005g 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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +137.3%
Contains more FatsFats +500%
Contains more OtherOther +138.5%
Contains more CarbsCarbs +289.6%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +709.1%
Contains less Sat. FatSaturated fat -90.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.