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  6. Summer squash vs. Pomegranate

Summer squash vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between summer squash and pomegranate?

  • Summer squash is higher in vitamin B6, vitamin C, and vitamin B2, yet pomegranate is higher in copper, fiber, and vitamin K.
  • Pomegranate's daily need coverage for copper is 12% more.
  • Summer squash has 3 times more vitamin B6 than pomegranate. While summer squash has 0.218mg of vitamin B6, pomegranate has only 0.075mg.
  • The amount of sugar in summer squash is lower.

We used Squash, summer, all varieties, raw and Pomegranates, raw types in this article.

Infographic

Summer squash vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +50%
Contains more IronIron +16.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +47.1%
Contains more CopperCopper +209.8%
Contains more ZincZinc +20.7%
Contains more SeleniumSelenium +150%
~equal in Potassium ~236mg
~equal in Phosphorus ~36mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.9%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +190.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +39.6%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin KVitamin K +446.7%
Contains more FolateFolate +31%
Contains more CholineCholine +13.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Pomegranate DV% diff.
Copper 0.051mg 0.158mg 12%
Fiber 1.1g 4g 12%
Vitamin K 3µg 16.4µg 11%
Vitamin B6 0.218mg 0.075mg 11%
Vitamin C 17mg 10.2mg 8%
Vitamin B2 0.142mg 0.053mg 7%
Carbs 3.35g 18.7g 5%
Vitamin B5 0.155mg 0.377mg 4%
Calories 16kcal 83kcal 3%
Vitamin E 0.12mg 0.6mg 3%
Folate 29µg 38µg 2%
Manganese 0.175mg 0.119mg 2%
Vitamin B1 0.048mg 0.067mg 2%
Fats 0.18g 1.17g 2%
Zinc 0.29mg 0.35mg 1%
Potassium 262mg 236mg 1%
Magnesium 17mg 12mg 1%
Calcium 15mg 10mg 1%
Vitamin B3 0.487mg 0.293mg 1%
Fructose 0.95g 1%
Protein 1.21g 1.67g 1%
Selenium 0.2µg 0.5µg 1%
Iron 0.35mg 0.3mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 14.7g N/A
Sugar 2.2g 13.67g N/A
Phosphorus 38mg 36mg 0%
Sodium 2mg 3mg 0%
Choline 6.7mg 7.6mg 0%
Saturated fat 0.044g 0.12g 0%
Monounsaturated fat 0.016g 0.093g 0%
Polyunsaturated fat 0.089g 0.079g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +21.4%
Contains more OtherOther +17%
Contains more ProteinProtein +38%
Contains more FatsFats +550%
Contains more CarbsCarbs +458.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains more Mono. FatMonounsaturated fat +481.3%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.