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  6. Summer squash vs. Winter squash

Summer squash vs. Winter squash — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Winter squash

  • Summer squash has more Vitamin C, and Vitamin B2, however, Winter squash is higher in Vitamin A, and Fiber.
  • Winter squash covers your daily Vitamin A needs 28% more than Summer squash.
  • Winter squash contains 2 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Winter squash contains 0.067mg.

Food varieties used in this article are Squash, summer, all varieties, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Summer squash vs Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +30.8%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +100%
Contains more CalciumCalcium +46.7%
Contains more IronIron +25.7%
Contains more CopperCopper +60.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
~equal in Potassium ~241mg
~equal in Manganese ~0.187mg

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% 12% 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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +77.1%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +111.9%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more FolateFolate +45%
Contains more Vitamin AVitamin A +2511.5%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin KVitamin K +46.7%
Contains more CholineCholine +58.2%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +36%
Contains more FatsFats +94.4%
Contains more CarbsCarbs +164.2%
Contains more OtherOther +12.9%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -38.9%
Contains more Mono. FatMonounsaturated Fat +62.5%
Contains more Poly. FatPolyunsaturated fat +65.2%

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

All nutrients comparison - raw data values

Nutrient Summer squash Winter squash Opinion
Calories 16kcal 37kcal Winter squash
Protein 1.21g 0.89g Summer squash
Fats 0.18g 0.35g Winter squash
Vitamin C 17mg 9.6mg Summer squash
Net carbs 2.25g 6.05g Winter squash
Carbs 3.35g 8.85g Winter squash
Magnesium 17mg 13mg Summer squash
Calcium 15mg 22mg Winter squash
Potassium 262mg 241mg Summer squash
Iron 0.35mg 0.44mg Winter squash
Sugar 2.2g 3.3g Summer squash
Fiber 1.1g 2.8g Winter squash
Copper 0.051mg 0.082mg Winter squash
Zinc 0.29mg 0.22mg Summer squash
Phosphorus 38mg 19mg Summer squash
Sodium 2mg 1mg Winter squash
Vitamin A 200IU 5223IU Winter squash
Vitamin A 10µg 261µg Winter squash
Vitamin E 0.12mg 0.12mg
Manganese 0.175mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin B1 0.048mg 0.016mg Summer squash
Vitamin B2 0.142mg 0.067mg Summer squash
Vitamin B3 0.487mg 0.495mg Winter squash
Vitamin B5 0.155mg 0.234mg Winter squash
Vitamin B6 0.218mg 0.161mg Summer squash
Vitamin K 3µg 4.4µg Winter squash
Folate 29µg 20µg Summer squash
Choline 6.7mg 10.6mg Winter squash
Saturated Fat 0.044g 0.072g Summer squash
Monounsaturated Fat 0.016g 0.026g Winter squash
Polyunsaturated fat 0.089g 0.147g Winter squash
Tryptophan 0.011mg 0.013mg Winter squash
Threonine 0.028mg 0.027mg Summer squash
Isoleucine 0.042mg 0.035mg Summer squash
Leucine 0.069mg 0.05mg Summer squash
Lysine 0.065mg 0.033mg Summer squash
Methionine 0.017mg 0.011mg Summer squash
Phenylalanine 0.041mg 0.035mg Summer squash
Valine 0.053mg 0.038mg Summer squash
Histidine 0.025mg 0.017mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

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

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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
35%
Winter squash
Minerals Daily Need Coverage Score
12%
Summer squash
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.028g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.