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Summer squash vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between Summer squash and Tomato

  • The amount of Vitamin B6, and Vitamin B2 in Summer squash is higher than in Tomato.
  • Summer squash covers your daily Vitamin B6 needs 11% more than Tomato.
  • Tomato has 7 times less Vitamin B2 than Summer squash. Summer squash has 0.142mg of Vitamin B2, while Tomato has 0.019mg.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Summer squash vs Tomato 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.
Contains more Calcium +50%
Contains more Iron +29.6%
Contains more Magnesium +54.5%
Contains more Phosphorus +58.3%
Contains more Potassium +10.5%
Contains less Sodium -60%
Contains more Zinc +70.6%
Contains more Manganese +53.5%
Contains more Selenium +∞%
Contains more Copper +15.7%
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +50%
Contains more Iron +29.6%
Contains more Magnesium +54.5%
Contains more Phosphorus +58.3%
Contains more Potassium +10.5%
Contains less Sodium -60%
Contains more Zinc +70.6%
Contains more Manganese +53.5%
Contains more Selenium +∞%
Contains more Copper +15.7%
Equal in Potassium - 237

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.
:
4
Tomato
Contains more Vitamin C +24.1%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +647.4%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +172.5%
Contains more Folate +93.3%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +22%
Contains more Vitamin K +163.3%
Equal in Choline - 6.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Contains more Vitamin C +24.1%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +647.4%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +172.5%
Contains more Folate +93.3%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +22%
Contains more Vitamin K +163.3%
Equal in Choline - 6.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.5%
Contains more Other +21.6%
Contains more Fats +11.1%
Contains more Carbs +16.1%
Equal in Water - 94.52
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +37.5%
Contains more Other +21.6%
Contains more Fats +11.1%
Contains more Carbs +16.1%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.4%
Contains more Monounsaturated Fat +93.8%
Equal in Polyunsaturated fat - 0.083
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -36.4%
Contains more Monounsaturated Fat +93.8%
Equal in Polyunsaturated fat - 0.083

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +66.7%
Contains more Fructose +44.2%
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% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +66.7%
Contains more Fructose +44.2%

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 Tomato
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Tomato Opinion
Net carbs 2.25g 2.69g Tomato
Protein 1.21g 0.88g Summer squash
Fats 0.18g 0.2g Tomato
Carbs 3.35g 3.89g Tomato
Calories 16kcal 18kcal Tomato
Fructose 0.95g 1.37g Tomato
Sugar 2.2g 2.63g Summer squash
Fiber 1.1g 1.2g Tomato
Calcium 15mg 10mg Summer squash
Iron 0.35mg 0.27mg Summer squash
Magnesium 17mg 11mg Summer squash
Phosphorus 38mg 24mg Summer squash
Potassium 262mg 237mg Summer squash
Sodium 2mg 5mg Summer squash
Zinc 0.29mg 0.17mg Summer squash
Copper 0.051mg 0.059mg Tomato
Manganese 0.175mg 0.114mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 833IU Tomato
Vitamin A RAE 10µg 42µg Tomato
Vitamin E 0.12mg 0.54mg Tomato
Vitamin C 17mg 13.7mg Summer squash
Vitamin B1 0.048mg 0.037mg Summer squash
Vitamin B2 0.142mg 0.019mg Summer squash
Vitamin B3 0.487mg 0.594mg Tomato
Vitamin B5 0.155mg 0.089mg Summer squash
Vitamin B6 0.218mg 0.08mg Summer squash
Folate 29µg 15µg Summer squash
Choline 6.7mg 6.7mg
Vitamin K 3µg 7.9µg Tomato
Tryptophan 0.011mg 0.006mg Summer squash
Threonine 0.028mg 0.027mg Summer squash
Isoleucine 0.042mg 0.018mg Summer squash
Leucine 0.069mg 0.025mg Summer squash
Lysine 0.065mg 0.027mg Summer squash
Methionine 0.017mg 0.006mg Summer squash
Phenylalanine 0.041mg 0.027mg Summer squash
Valine 0.053mg 0.018mg Summer squash
Histidine 0.025mg 0.014mg Summer squash
Saturated Fat 0.044g 0.028g Tomato
Monounsaturated Fat 0.016g 0.031g Tomato
Polyunsaturated fat 0.089g 0.083g Summer squash

Which food is preferable for your diet?

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

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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
17%
Summer squash
15%
Tomato
Minerals Daily Need Coverage Score
12%
Summer squash
9%
Tomato

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 10)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Summer squash
Summer squash 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

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.