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Summer squash vs Rutabagas - In-Depth Nutrition Comparison

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What are the main differences between Summer squash and Rutabagas?

  • Summer squash is richer in Vitamin B6, and Vitamin B2, yet Rutabagas are richer in Vitamin C.
  • Summer squash has 4 times more Vitamin B2 than Rutabagas. Summer squash has 0.142mg of Vitamin B2, while Rutabagas have 0.04mg.
  • Summer squash contains less Sugar.

We used Squash, summer, all varieties, raw and Rutabagas, raw types in this comparison.

Infographic

Summer squash vs Rutabagas 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 -83.3%
Contains more Zinc +20.8%
Contains more Copper +59.4%
Contains more Calcium +186.7%
Contains more Iron +25.7%
Contains more Magnesium +17.6%
Contains more Phosphorus +39.5%
Contains more Potassium +16.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains less Sodium -83.3%
Contains more Zinc +20.8%
Contains more Copper +59.4%
Contains more Calcium +186.7%
Contains more Iron +25.7%
Contains more Magnesium +17.6%
Contains more Phosphorus +39.5%
Contains more Potassium +16.4%

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 A +9900%
Contains more Vitamin B2 +255%
Contains more Vitamin B6 +118%
Contains more Folate +38.1%
Contains more Vitamin K +900%
Contains more Vitamin E +150%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Equal in Vitamin B5 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +9900%
Contains more Vitamin B2 +255%
Contains more Vitamin B6 +118%
Contains more Folate +38.1%
Contains more Vitamin K +900%
Contains more Vitamin E +150%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B3 +43.7%
Equal in Vitamin B5 - 0.16

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 Rutabagas
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Rutabagas Opinion
Net carbs 2.25g 6.32g Rutabagas
Protein 1.21g 1.08g Summer squash
Fats 0.18g 0.16g Summer squash
Carbs 3.35g 8.62g Rutabagas
Calories 16kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose 0.95g 1.61g Rutabagas
Sugar 2.2g 4.46g Summer squash
Fiber 1.1g 2.3g Rutabagas
Calcium 15mg 43mg Rutabagas
Iron 0.35mg 0.44mg Rutabagas
Magnesium 17mg 20mg Rutabagas
Phosphorus 38mg 53mg Rutabagas
Potassium 262mg 305mg Rutabagas
Sodium 2mg 12mg Summer squash
Zinc 0.29mg 0.24mg Summer squash
Copper 0.051mg 0.032mg Summer squash
Vitamin A 200IU 2IU Summer squash
Vitamin E 0.12mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 25mg Rutabagas
Vitamin B1 0.048mg 0.09mg Rutabagas
Vitamin B2 0.142mg 0.04mg Summer squash
Vitamin B3 0.487mg 0.7mg Rutabagas
Vitamin B5 0.155mg 0.16mg Rutabagas
Vitamin B6 0.218mg 0.1mg Summer squash
Folate 29µg 21µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 0.3µg Summer squash
Tryptophan 0.011mg mg Summer squash
Threonine 0.028mg mg Summer squash
Isoleucine 0.042mg mg Summer squash
Leucine 0.069mg mg Summer squash
Lysine 0.065mg mg Summer squash
Methionine 0.017mg mg Summer squash
Phenylalanine 0.041mg mg Summer squash
Valine 0.053mg mg Summer squash
Histidine 0.025mg mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.027g Rutabagas
Monounsaturated Fat 0.016g 0.025g Rutabagas
Polyunsaturated fat 0.089g 0.088g Summer squash

Which food is preferable for your diet?

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

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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
15
Rutabagas
Mineral Summary Score
12
Summer squash
14
Rutabagas

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
6%
Rutabagas
Carbohydrates
3%
Summer squash
9%
Rutabagas
Fats
1%
Summer squash
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 59)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.5)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.