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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
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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
:
1
Tomato
Contains more Iron +29.6%
Contains more Calcium +50%
Contains more Potassium +10.5%
Contains more Magnesium +54.5%
Contains more Zinc +70.6%
Contains more Phosphorus +58.3%
Contains less Sodium -60%
Contains more Copper +15.7%
Equal in Potassium - 237
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +29.6%
Contains more Calcium +50%
Contains more Potassium +10.5%
Contains more Magnesium +54.5%
Contains more Zinc +70.6%
Contains more Phosphorus +58.3%
Contains less Sodium -60%
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" chart 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Summer squash
16
Tomato
Mineral Summary Score
12
Summer squash
10
Tomato

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 the food
Protein
7%
Summer squash
5%
Tomato
Carbohydrates
3%
Summer squash
4%
Tomato
Fats
1%
Summer squash
1%
Tomato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Tomato
Lower in Saturated Fat ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.016g)
Which food contains less Sugars?
Summer squash
Summer squash contains less Sugars (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 - 25)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Tomato Opinion
Calories 16 18 Tomato
Protein 1.21 0.88 Summer squash
Fats 0.18 0.2 Tomato
Vitamin C 17 13.7 Summer squash
Carbs 3.35 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.27 Summer squash
Calcium 15 10 Summer squash
Potassium 262 237 Summer squash
Magnesium 17 11 Summer squash
Sugars 2.2 2.63 Summer squash
Fiber 1.1 1.2 Tomato
Copper 0.051 0.059 Tomato
Zinc 0.29 0.17 Summer squash
Starch 0 Tomato
Phosphorus 38 24 Summer squash
Sodium 2 5 Summer squash
Vitamin A 200 833 Tomato
Vitamin E 0.12 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.048 0.037 Summer squash
Vitamin B2 0.142 0.019 Summer squash
Vitamin B3 0.487 0.594 Tomato
Vitamin B5 0.155 0.089 Summer squash
Vitamin B6 0.218 0.08 Summer squash
Vitamin B12 0 0
Vitamin K 3 7.9 Tomato
Folate 29 15 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.028 Tomato
Monounsaturated Fat 0.016 0.031 Tomato
Polyunsaturated fat 0.089 0.083 Summer squash
Tryptophan 0.011 0.006 Summer squash
Threonine 0.028 0.027 Summer squash
Isoleucine 0.042 0.018 Summer squash
Leucine 0.069 0.025 Summer squash
Lysine 0.065 0.027 Summer squash
Methionine 0.017 0.006 Summer squash
Phenylalanine 0.041 0.027 Summer squash
Valine 0.053 0.018 Summer squash
Histidine 0.025 0.014 Summer squash
Fructose 0.95 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.