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  6. Summer squash vs. Vegetable

Summer squash vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between summer squash and vegetable

  • Summer squash has more vitamin C and vitamin B6; however, vegetable is higher in vitamin A, vitamin K, fiber, manganese, and iron.
  • Vegetable covers your daily vitamin A needs 82% more than summer squash.
  • Vegetable contains 5 times less vitamin C than summer squash. Summer squash contains 17mg of vitamin C, while vegetable contains 3.2mg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Summer squash vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +55%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +66.7%
Contains more IronIron +134.3%
Contains more CopperCopper +62.7%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +34.2%
Contains more ManganeseManganese +116.6%
Contains more SeleniumSelenium +50%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more FolateFolate +52.6%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more Vitamin KVitamin K +683.3%
Contains more CholineCholine +259.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Vegetable DV% diff.
Vitamin A 10µg 214µg 23%
Vitamin K 3µg 23.5µg 17%
Vitamin C 17mg 3.2mg 15%
Fiber 1.1g 4.4g 13%
Vitamin B6 0.218mg 0.074mg 11%
Manganese 0.175mg 0.379mg 9%
Iron 0.35mg 0.82mg 6%
Copper 0.051mg 0.083mg 4%
Choline 6.7mg 24.1mg 3%
Folate 29µg 19µg 3%
Carbs 3.35g 13.09g 3%
Potassium 262mg 169mg 3%
Protein 1.21g 2.86g 3%
Calories 16kcal 65kcal 2%
Vitamin B3 0.487mg 0.851mg 2%
Vitamin B2 0.142mg 0.12mg 2%
Vitamin B1 0.048mg 0.071mg 2%
Vitamin E 0.12mg 0.38mg 2%
Phosphorus 38mg 51mg 2%
Zinc 0.29mg 0.49mg 2%
Calcium 15mg 25mg 1%
Sodium 2mg 35mg 1%
Magnesium 17mg 22mg 1%
Fructose 0.95g 1%
Fats 0.18g 0.15g 0%
Net carbs 2.25g 8.69g N/A
Sugar 2.2g 3.12g N/A
Selenium 0.2µg 0.3µg 0%
Vitamin B5 0.155mg 0.151mg 0%
Saturated fat 0.044g 0.031g 0%
Monounsaturated fat 0.016g 0.01g 0%
Polyunsaturated fat 0.089g 0.072g 0%
Tryptophan 0.011mg 0.029mg 0%
Threonine 0.028mg 0.115mg 0%
Isoleucine 0.042mg 0.139mg 0%
Leucine 0.069mg 0.19mg 0%
Lysine 0.065mg 0.17mg 0%
Methionine 0.017mg 0.034mg 0%
Phenylalanine 0.041mg 0.12mg 0%
Valine 0.053mg 0.149mg 0%
Histidine 0.025mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +20%
Contains more WaterWater +13.7%
Contains more ProteinProtein +136.4%
Contains more CarbsCarbs +290.7%
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated fat -29.5%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.