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  6. Summer squash vs. Grape

Summer squash vs. Grape — In-Depth Nutrition Comparison

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Important differences between summer squash and grapes

  • Summer squash has more vitamin C, vitamin B6, vitamin B2, and folate; however, grapes are richer in manganese and vitamin K.
  • Grapes' daily need coverage for manganese is 24% more.
  • Summer squash contains 7 times more folate than grapes. Summer squash contains 29µg of folate, while grapes contain 4µg.
  • Summer squash contains less sugar.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Grapes, american type (slip skin), raw.

Infographic

Summer squash vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +20.7%
Contains more CopperCopper +27.5%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +280%
Contains more SeleniumSelenium +100%
Contains more ManganeseManganese +310.3%
~equal in Calcium ~14mg
~equal in Sodium ~2mg

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +545.8%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more FolateFolate +625%
Contains more CholineCholine +19.6%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin KVitamin K +386.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Grape DV% diff.
Manganese 0.175mg 0.718mg 24%
Vitamin C 17mg 4mg 14%
Vitamin K 3µg 14.6µg 10%
Vitamin B6 0.218mg 0.11mg 8%
Vitamin B2 0.142mg 0.057mg 7%
Folate 29µg 4µg 6%
Carbs 3.35g 17.15g 5%
Vitamin B1 0.048mg 0.092mg 4%
Phosphorus 38mg 10mg 4%
Vitamin B5 0.155mg 0.024mg 3%
Calories 16kcal 67kcal 3%
Magnesium 17mg 5mg 3%
Zinc 0.29mg 0.04mg 2%
Potassium 262mg 191mg 2%
Fiber 1.1g 0.9g 1%
Protein 1.21g 0.63g 1%
Copper 0.051mg 0.04mg 1%
Vitamin B3 0.487mg 0.3mg 1%
Fructose 0.95g 1%
Iron 0.35mg 0.29mg 1%
Vitamin A 10µg 5µg 1%
Fats 0.18g 0.35g 0%
Net carbs 2.25g 16.25g N/A
Calcium 15mg 14mg 0%
Sugar 2.2g 16.25g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.12mg 0.19mg 0%
Selenium 0.2µg 0.1µg 0%
Saturated fat 0.044g 0.114g 0%
Choline 6.7mg 5.6mg 0%
Monounsaturated fat 0.016g 0.014g 0%
Polyunsaturated fat 0.089g 0.102g 0%
Tryptophan 0.011mg 0.003mg 0%
Threonine 0.028mg 0.017mg 0%
Isoleucine 0.042mg 0.005mg 0%
Leucine 0.069mg 0.013mg 0%
Lysine 0.065mg 0.014mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.041mg 0.013mg 0%
Valine 0.053mg 0.017mg 0%
Histidine 0.025mg 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +92.1%
Contains more WaterWater +16.4%
Contains more FatsFats +94.4%
Contains more CarbsCarbs +411.9%
~equal in Other ~0.57g

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +14.6%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.