Summer squash vs. Kiwi — In-Depth Nutrition Comparison
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How are summer squash and kiwi different?
- Summer squash is higher in vitamin B6 and vitamin B2; however, kiwi is richer in vitamin C, vitamin K, vitamin E, copper, and fiber.
- Daily need coverage for vitamin C for kiwi is 84% higher.
- Summer squash contains 6 times more vitamin B2 than kiwi. While summer squash contains 0.142mg of vitamin B2, kiwi contains only 0.025mg.
- Summer squash has less sugar.
- Summer squash has a lower glycemic index (13) than kiwi (58).
Squash, summer, all varieties, raw and Kiwifruit, green, raw are the varieties used in this article.
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.
| Contains more IronIron | +12.9% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +11.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +78.6% |
| Contains more CalciumCalcium | +126.7% |
| Contains more PotassiumPotassium | +19.1% |
| Contains more CopperCopper | +154.9% |
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 AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +77.8% |
| Contains more Vitamin B2Vitamin B2 | +468% |
| Contains more Vitamin B3Vitamin B3 | +42.8% |
| Contains more Vitamin B6Vitamin B6 | +246% |
| Contains more FolateFolate | +16% |
| Contains more Vitamin CVitamin C | +445.3% |
| Contains more Vitamin EVitamin E | +1116.7% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin KVitamin K | +1243.3% |
| Contains more CholineCholine | +16.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17mg | 92.7mg | 84% |
| Vitamin K | 3µg | 40.3µg | 31% |
| Vitamin B6 | 0.218mg | 0.063mg | 12% |
| Vitamin B2 | 0.142mg | 0.025mg | 9% |
| Vitamin E | 0.12mg | 1.46mg | 9% |
| Copper | 0.051mg | 0.13mg | 9% |
| Fiber | 1.1g | 3g | 8% |
| Fructose | 0.95g | 4.35g | 4% |
| Carbs | 3.35g | 14.66g | 4% |
| Manganese | 0.175mg | 0.098mg | 3% |
| Calories | 16kcal | 61kcal | 2% |
| Vitamin B1 | 0.048mg | 0.027mg | 2% |
| Calcium | 15mg | 34mg | 2% |
| Polyunsaturated fat | 0.089g | 0.287g | 1% |
| Fats | 0.18g | 0.52g | 1% |
| Vitamin B5 | 0.155mg | 0.183mg | 1% |
| Vitamin B3 | 0.487mg | 0.341mg | 1% |
| Folate | 29µg | 25µg | 1% |
| Potassium | 262mg | 312mg | 1% |
| Vitamin A | 10µg | 4µg | 1% |
| Zinc | 0.29mg | 0.14mg | 1% |
| Phosphorus | 38mg | 34mg | 1% |
| Protein | 1.21g | 1.14g | 0% |
| Net carbs | 2.25g | 11.66g | N/A |
| Magnesium | 17mg | 17mg | 0% |
| Iron | 0.35mg | 0.31mg | 0% |
| Sugar | 2.2g | 8.99g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Choline | 6.7mg | 7.8mg | 0% |
| Saturated fat | 0.044g | 0.029g | 0% |
| Monounsaturated fat | 0.016g | 0.047g | 0% |
| Tryptophan | 0.011mg | 0.015mg | 0% |
| Threonine | 0.028mg | 0.047mg | 0% |
| Isoleucine | 0.042mg | 0.051mg | 0% |
| Leucine | 0.069mg | 0.066mg | 0% |
| Lysine | 0.065mg | 0.061mg | 0% |
| Methionine | 0.017mg | 0.024mg | 0% |
| Phenylalanine | 0.041mg | 0.044mg | 0% |
| Valine | 0.053mg | 0.057mg | 0% |
| Histidine | 0.025mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more WaterWater | +13.9% |
| Contains more FatsFats | +188.9% |
| Contains more CarbsCarbs | +337.6% |
~equal in
Protein
~1.14g
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated fat | -34.1% |
| Contains more Mono. FatMonounsaturated fat | +193.8% |
| Contains more Poly. FatPolyunsaturated fat | +222.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more SucroseSucrose | +400% |
| Contains more GlucoseGlucose | +448% |
| Contains more FructoseFructose | +357.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
