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Summer squash vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between summer squash and tomatoes

  • Summer squash has more vitamin B6 and vitamin B2; however, tomatoes are richer in vitamin A.
  • Tomatoes cover your daily vitamin A needs 13% more than summer squash.
  • Tomatoes have 7 times less vitamin B2 than summer squash. Summer squash has 0.142mg of vitamin B2, while tomatoes have 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
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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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +50%
Contains more IronIron +29.6%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +15.7%
~equal in Potassium ~237mg

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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +24.1%
Contains more Vitamin B1Vitamin B1 +29.7%
Contains more Vitamin B2Vitamin B2 +647.4%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more FolateFolate +93.3%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin KVitamin K +163.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Summer squash Tomato DV% diff.
Vitamin B6 0.218mg 0.08mg 11%
Vitamin B2 0.142mg 0.019mg 9%
Folate 29µg 15µg 4%
Vitamin C 17mg 13.7mg 4%
Vitamin K 3µg 7.9µg 4%
Vitamin A 10µg 42µg 4%
Manganese 0.175mg 0.114mg 3%
Vitamin E 0.12mg 0.54mg 3%
Phosphorus 38mg 24mg 2%
Fructose 0.95g 1.37g 1%
Vitamin B5 0.155mg 0.089mg 1%
Vitamin B3 0.487mg 0.594mg 1%
Protein 1.21g 0.88g 1%
Vitamin B1 0.048mg 0.037mg 1%
Zinc 0.29mg 0.17mg 1%
Iron 0.35mg 0.27mg 1%
Copper 0.051mg 0.059mg 1%
Magnesium 17mg 11mg 1%
Calcium 15mg 10mg 1%
Potassium 262mg 237mg 1%
Calories 16kcal 18kcal 0%
Fats 0.18g 0.2g 0%
Carbs 3.35g 3.89g 0%
Net carbs 2.25g 2.69g N/A
Sugar 2.2g 2.63g N/A
Fiber 1.1g 1.2g 0%
Sodium 2mg 5mg 0%
Selenium 0.2µg 0µg 0%
Choline 6.7mg 6.7mg 0%
Saturated fat 0.044g 0.028g 0%
Monounsaturated fat 0.016g 0.031g 0%
Polyunsaturated fat 0.089g 0.083g 0%
Tryptophan 0.011mg 0.006mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.042mg 0.018mg 0%
Leucine 0.069mg 0.025mg 0%
Lysine 0.065mg 0.027mg 0%
Methionine 0.017mg 0.006mg 0%
Phenylalanine 0.041mg 0.027mg 0%
Valine 0.053mg 0.018mg 0%
Histidine 0.025mg 0.014mg 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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +37.5%
Contains more OtherOther +21.6%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +16.1%
~equal in Water ~94.52g

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
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Mono. FatMonounsaturated fat +93.8%
~equal in Polyunsaturated fat ~0.083g

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
Tomato
2
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +66.7%
Contains more FructoseFructose +44.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.