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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, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Magnesium, Vitamin B2, and Vitamin B6.
  • Grape leaves covers your daily Vitamin A 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -77.8%
Contains more Iron +651.4%
Contains more Calcium +2320%
Contains more Magnesium +458.8%
Contains more Copper +713.7%
Contains more Zinc +131%
Contains more Phosphorus +139.5%
Equal in Potassium - 272
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains less Sodium -77.8%
Contains more Iron +651.4%
Contains more Calcium +2320%
Contains more Magnesium +458.8%
Contains more Copper +713.7%
Contains more Zinc +131%
Contains more Phosphorus +139.5%
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" chart 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 Vitamin K +3520%
Contains more Folate +186.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
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 Vitamin K +3520%
Contains more Folate +186.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
192
Grape leaves
Mineral Summary Score
12
Summer squash
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
34%
Grape leaves
Carbohydrates
3%
Summer squash
17%
Grape leaves
Fats
1%
Summer squash
10%
Grape leaves

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Summer squash Grape leaves Opinion
Calories 16 93 Grape leaves
Protein 1.21 5.6 Grape leaves
Fats 0.18 2.12 Grape leaves
Vitamin C 17 11.1 Summer squash
Carbs 3.35 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 2.63 Grape leaves
Calcium 15 363 Grape leaves
Potassium 262 272 Grape leaves
Magnesium 17 95 Grape leaves
Sugar 2.2 6.3 Summer squash
Fiber 1.1 11 Grape leaves
Copper 0.051 0.415 Grape leaves
Zinc 0.29 0.67 Grape leaves
Starch
Phosphorus 38 91 Grape leaves
Sodium 2 9 Summer squash
Vitamin A 200 27521 Grape leaves
Vitamin E 0.12 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.048 0.04 Summer squash
Vitamin B2 0.142 0.354 Grape leaves
Vitamin B3 0.487 2.362 Grape leaves
Vitamin B5 0.155 0.231 Grape leaves
Vitamin B6 0.218 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 3 108.6 Grape leaves
Folate 29 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.044 0.336 Summer squash
Monounsaturated Fat 0.016 0.081 Grape leaves
Polyunsaturated fat 0.089 1.065 Grape leaves
Tryptophan 0.011 Summer squash
Threonine 0.028 Summer squash
Isoleucine 0.042 Summer squash
Leucine 0.069 Summer squash
Lysine 0.065 Summer squash
Methionine 0.017 Summer squash
Phenylalanine 0.041 Summer squash
Valine 0.053 Summer squash
Histidine 0.025 Summer squash
Fructose 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.