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

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How are summer squash and spinach raw different?

  • Spinach raw is higher than summer squash in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin C, copper, and potassium.
  • Spinach raw covers your daily need for vitamin K, 400% more than summer squash.
  • Spinach raw has a higher glycemic index (32) than summer squash (13).

Squash, summer, all varieties, raw and Spinach, raw types were used in this article.

Infographic

Summer squash vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +113%
Contains more IronIron +674.3%
Contains more CopperCopper +154.9%
Contains more ZincZinc +82.8%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +412.6%
Contains more SeleniumSelenium +400%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin CVitamin C +65.3%
Contains more Vitamin AVitamin A +4590%
Contains more Vitamin EVitamin E +1591.7%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin KVitamin K +15996.7%
Contains more FolateFolate +569%
Contains more CholineCholine +188.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +136.4%
Contains more FatsFats +116.7%
Contains more OtherOther +177.4%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +85.4%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more GlucoseGlucose +581.8%
Contains more FructoseFructose +533.3%
Contains more SucroseSucrose +133.3%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Spinach raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Spinach raw DV% diff.
Vitamin K 3µg 482.9µg 400%
Vitamin A 10µg 469µg 51%
Folate 29µg 194µg 41%
Manganese 0.175mg 0.897mg 31%
Iron 0.35mg 2.71mg 30%
Magnesium 17mg 79mg 15%
Vitamin E 0.12mg 2.03mg 13%
Vitamin C 17mg 28.1mg 12%
Copper 0.051mg 0.13mg 9%
Potassium 262mg 558mg 9%
Calcium 15mg 99mg 8%
Vitamin B2 0.142mg 0.189mg 4%
Fiber 1.1g 2.2g 4%
Sodium 2mg 79mg 3%
Protein 1.21g 2.86g 3%
Vitamin B1 0.048mg 0.078mg 3%
Zinc 0.29mg 0.53mg 2%
Phosphorus 38mg 49mg 2%
Vitamin B5 0.155mg 0.065mg 2%
Choline 6.7mg 19.3mg 2%
Vitamin B6 0.218mg 0.195mg 2%
Polyunsaturated fat 0.089g 0.165g 1%
Fructose 0.95g 0.15g 1%
Vitamin B3 0.487mg 0.724mg 1%
Selenium 0.2µg 1µg 1%
Calories 16kcal 23kcal 0%
Fats 0.18g 0.39g 0%
Carbs 3.35g 3.63g 0%
Net carbs 2.25g 1.43g N/A
Sugar 2.2g 0.42g N/A
Saturated fat 0.044g 0.063g 0%
Monounsaturated fat 0.016g 0.01g 0%
Tryptophan 0.011mg 0.039mg 0%
Threonine 0.028mg 0.122mg 0%
Isoleucine 0.042mg 0.147mg 0%
Leucine 0.069mg 0.223mg 0%
Lysine 0.065mg 0.174mg 0%
Methionine 0.017mg 0.053mg 0%
Phenylalanine 0.041mg 0.129mg 0%
Valine 0.053mg 0.161mg 0%
Histidine 0.025mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Summer squash
137%
Spinach raw
Minerals Daily Need Coverage Score
12%
Summer squash
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.78g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.