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Summer squash vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Grape leaves

  • Summer squash has less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Magnesium, Vitamin B2, and Vitamin B6.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Summer squash.

Food varieties used in this article are Squash, summer, all varieties, raw and Grape leaves, raw.

Infographic

Summer squash vs Grape leaves 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.
Contains less Sodium -77.8%
Contains more Calcium +2320%
Contains more Iron +651.4%
Contains more Magnesium +458.8%
Contains more Phosphorus +139.5%
Contains more Zinc +131%
Contains more Copper +713.7%
Contains more Manganese +1531.4%
Contains more Selenium +350%
Equal in Potassium - 272
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains less Sodium -77.8%
Contains more Calcium +2320%
Contains more Iron +651.4%
Contains more Magnesium +458.8%
Contains more Phosphorus +139.5%
Contains more Zinc +131%
Contains more Copper +713.7%
Contains more Manganese +1531.4%
Contains more Selenium +350%
Equal in Potassium - 272

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.
:
Contains more Vitamin C +53.2%
Contains more Vitamin B1 +20%
Contains more Vitamin A +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +149.3%
Contains more Vitamin B3 +385%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +83.5%
Contains more Folate +186.2%
Contains more Choline +91%
Contains more Vitamin K +3520%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 7% 272%
Contains more Vitamin C +53.2%
Contains more Vitamin B1 +20%
Contains more Vitamin A +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +149.3%
Contains more Vitamin B3 +385%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +83.5%
Contains more Folate +186.2%
Contains more Choline +91%
Contains more Vitamin K +3520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.1%
Contains more Protein +362.8%
Contains more Fats +1077.8%
Contains more Carbs +416.7%
Contains more Other +166.1%
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Water +29.1%
Contains more Protein +362.8%
Contains more Fats +1077.8%
Contains more Carbs +416.7%
Contains more Other +166.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +1096.6%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +1096.6%

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 Grape leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Grape leaves Opinion
Net carbs 2.25g 6.31g Grape leaves
Protein 1.21g 5.6g Grape leaves
Fats 0.18g 2.12g Grape leaves
Carbs 3.35g 17.31g Grape leaves
Calories 16kcal 93kcal Grape leaves
Fructose 0.95g Summer squash
Sugar 2.2g 6.3g Summer squash
Fiber 1.1g 11g Grape leaves
Calcium 15mg 363mg Grape leaves
Iron 0.35mg 2.63mg Grape leaves
Magnesium 17mg 95mg Grape leaves
Phosphorus 38mg 91mg Grape leaves
Potassium 262mg 272mg Grape leaves
Sodium 2mg 9mg Summer squash
Zinc 0.29mg 0.67mg Grape leaves
Copper 0.051mg 0.415mg Grape leaves
Manganese 0.175mg 2.855mg Grape leaves
Selenium 0.2µg 0.9µg Grape leaves
Vitamin A 200IU 27521IU Grape leaves
Vitamin A RAE 10µg 1376µg Grape leaves
Vitamin E 0.12mg 2mg Grape leaves
Vitamin C 17mg 11.1mg Summer squash
Vitamin B1 0.048mg 0.04mg Summer squash
Vitamin B2 0.142mg 0.354mg Grape leaves
Vitamin B3 0.487mg 2.362mg Grape leaves
Vitamin B5 0.155mg 0.231mg Grape leaves
Vitamin B6 0.218mg 0.4mg Grape leaves
Folate 29µg 83µg Grape leaves
Choline 6.7mg 12.8mg Grape leaves
Vitamin K 3µg 108.6µg Grape leaves
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.336g Summer squash
Monounsaturated Fat 0.016g 0.081g Grape leaves
Polyunsaturated fat 0.089g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Grape leaves
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
17%
Summer squash
178%
Grape leaves
Minerals Daily Need Coverage Score
12%
Summer squash
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.292g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.