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  6. Summer squash vs. Corn raw

Summer squash vs. Corn raw — In-Depth Nutrition Comparison

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How are summer squash and corn raw different?

  • Summer squash is richer in vitamin C, vitamin B6, and vitamin B2, while corn raw is higher in vitamin B5, vitamin B1, vitamin B3, and phosphorus.
  • Summer squash covers your daily need for vitamin C, 11% more than corn raw.
  • Summer squash contains 3 times more vitamin B2 than corn raw. Summer squash contains 0.142mg of vitamin B2, while corn raw contains 0.055mg.
  • Corn raw has a higher glycemic index (52) than summer squash (13).

Squash, summer, all varieties, raw and Corn, sweet, yellow, raw types were used in this article.

Infographic

Summer squash vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +650%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +117.6%
Contains more IronIron +48.6%
Contains more ZincZinc +58.6%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +200%
~equal in Potassium ~270mg
~equal in Copper ~0.054mg
~equal in Manganese ~0.163mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B2Vitamin B2 +158.2%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more Vitamin KVitamin K +900%
Contains more Vitamin B1Vitamin B1 +222.9%
Contains more Vitamin B3Vitamin B3 +263.4%
Contains more Vitamin B5Vitamin B5 +362.6%
Contains more FolateFolate +44.8%
Contains more CholineCholine +243.3%
~equal in Vitamin A ~9µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Corn raw DV% diff.
Vitamin C 17mg 6.8mg 11%
Vitamin B5 0.155mg 0.717mg 11%
Vitamin B6 0.218mg 0.093mg 10%
Vitamin B1 0.048mg 0.155mg 9%
Vitamin B3 0.487mg 1.77mg 8%
Vitamin B2 0.142mg 0.055mg 7%
Phosphorus 38mg 89mg 7%
Carbs 3.35g 18.7g 5%
Magnesium 17mg 37mg 5%
Protein 1.21g 3.27g 4%
Calories 16kcal 86kcal 4%
Fiber 1.1g 2g 4%
Choline 6.7mg 23mg 3%
Polyunsaturated fat 0.089g 0.487g 3%
Folate 29µg 42µg 3%
Iron 0.35mg 0.52mg 2%
Zinc 0.29mg 0.46mg 2%
Fats 0.18g 1.35g 2%
Vitamin K 3µg 0.3µg 2%
Starch 5.7g 2%
Saturated fat 0.044g 0.325g 1%
Sodium 2mg 15mg 1%
Fructose 0.95g 1.94g 1%
Manganese 0.175mg 0.163mg 1%
Selenium 0.2µg 0.6µg 1%
Calcium 15mg 2mg 1%
Monounsaturated fat 0.016g 0.432g 1%
Net carbs 2.25g 16.7g N/A
Potassium 262mg 270mg 0%
Sugar 2.2g 6.26g N/A
Copper 0.051mg 0.054mg 0%
Vitamin E 0.12mg 0.07mg 0%
Vitamin A 10µg 9µg 0%
Tryptophan 0.011mg 0.023mg 0%
Threonine 0.028mg 0.129mg 0%
Isoleucine 0.042mg 0.129mg 0%
Leucine 0.069mg 0.348mg 0%
Lysine 0.065mg 0.137mg 0%
Methionine 0.017mg 0.067mg 0%
Phenylalanine 0.041mg 0.15mg 0%
Valine 0.053mg 0.185mg 0%
Histidine 0.025mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +24.4%
Contains more ProteinProtein +170.2%
Contains more FatsFats +650%
Contains more CarbsCarbs +458.2%
~equal in Other ~0.63g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +2600%
Contains more Poly. FatPolyunsaturated fat +447.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2866.7%
Contains more GlucoseGlucose +357.3%
Contains more FructoseFructose +104.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.