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  6. Summer squash vs. Grape leaves

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, manganese, vitamin K, copper, fiber, calcium, iron, magnesium, vitamin B2, and vitamin B6.
  • Grape leaves cover your daily vitamin A needs 546% 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
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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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +458.8%
Contains more CalciumCalcium +2320%
Contains more IronIron +651.4%
Contains more CopperCopper +713.7%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +1531.4%
Contains more SeleniumSelenium +350%
~equal in Potassium ~272mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +53.2%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin AVitamin A +13660%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +149.3%
Contains more Vitamin B3Vitamin B3 +385%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin KVitamin K +3520%
Contains more FolateFolate +186.2%
Contains more CholineCholine +91%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Grape leaves DV% diff.
Vitamin A 10µg 1376µg 152%
Manganese 0.175mg 2.855mg 117%
Vitamin K 3µg 108.6µg 88%
Copper 0.051mg 0.415mg 40%
Fiber 1.1g 11g 40%
Calcium 15mg 363mg 35%
Iron 0.35mg 2.63mg 29%
Magnesium 17mg 95mg 19%
Vitamin B2 0.142mg 0.354mg 16%
Vitamin B6 0.218mg 0.4mg 14%
Folate 29µg 83µg 14%
Vitamin E 0.12mg 2mg 13%
Vitamin B3 0.487mg 2.362mg 12%
Protein 1.21g 5.6g 9%
Phosphorus 38mg 91mg 8%
Polyunsaturated fat 0.089g 1.065g 7%
Vitamin C 17mg 11.1mg 7%
Carbs 3.35g 17.31g 5%
Calories 16kcal 93kcal 4%
Zinc 0.29mg 0.67mg 3%
Fats 0.18g 2.12g 3%
Vitamin B5 0.155mg 0.231mg 2%
Choline 6.7mg 12.8mg 1%
Saturated fat 0.044g 0.336g 1%
Vitamin B1 0.048mg 0.04mg 1%
Selenium 0.2µg 0.9µg 1%
Fructose 0.95g 1%
Net carbs 2.25g 6.31g N/A
Potassium 262mg 272mg 0%
Sugar 2.2g 6.3g N/A
Sodium 2mg 9mg 0%
Monounsaturated fat 0.016g 0.081g 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
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 WaterWater +29.1%
Contains more ProteinProtein +362.8%
Contains more FatsFats +1077.8%
Contains more CarbsCarbs +416.7%
Contains more OtherOther +166.1%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +1096.6%

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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 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.