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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 RAE, and Fiber.
  • Winter squash covers your daily Vitamin A RAE 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.
Summer squash
Summer squash
4
:
6
Winter squash
Winter squash
Contains more Magnesium +30.8%
Contains more Phosphorus +100%
Contains more Zinc +31.8%
Contains more Calcium +46.7%
Contains more Iron +25.7%
Contains less Sodium -50%
Contains more Copper +60.8%
Contains more Selenium +100%
Equal in Potassium - 241
Equal in Manganese - 0.187
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Magnesium +30.8%
Contains more Phosphorus +100%
Contains more Zinc +31.8%
Contains more Calcium +46.7%
Contains more Iron +25.7%
Contains less Sodium -50%
Contains more Copper +60.8%
Contains more Selenium +100%
Equal in Potassium - 241
Equal in Manganese - 0.187

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.
Summer squash
Summer squash
5
:
4
Winter squash
Winter squash
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B6 +35.4%
Contains more Folate +45%
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +51%
Contains more Vitamin K +46.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B6 +35.4%
Contains more Folate +45%
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +51%
Contains more Vitamin K +46.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Winter squash
Winter squash
Contains more Protein +36%
Contains more Fats +94.4%
Contains more Carbs +164.2%
Contains more Other +12.9%
Equal in Water - 89.21
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +36%
Contains more Fats +94.4%
Contains more Carbs +164.2%
Contains more Other +12.9%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +65.2%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated 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
Net carbs 2.25g 6.05g Winter squash
Protein 1.21g 0.89g Summer squash
Fats 0.18g 0.35g Winter squash
Carbs 3.35g 8.85g Winter squash
Calories 16kcal 37kcal Winter squash
Fructose 0.95g Summer squash
Sugar 2.2g 3.3g Summer squash
Fiber 1.1g 2.8g Winter squash
Calcium 15mg 22mg Winter squash
Iron 0.35mg 0.44mg Winter squash
Magnesium 17mg 13mg Summer squash
Phosphorus 38mg 19mg Summer squash
Potassium 262mg 241mg Summer squash
Sodium 2mg 1mg Winter squash
Zinc 0.29mg 0.22mg Summer squash
Copper 0.051mg 0.082mg Winter squash
Manganese 0.175mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 200IU 5223IU Winter squash
Vitamin A RAE 10µg 261µg Winter squash
Vitamin E 0.12mg 0.12mg
Vitamin C 17mg 9.6mg Summer 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
Folate 29µg 20µg Summer squash
Vitamin K 3µg 4.4µg 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
Saturated Fat 0.044g 0.072g Summer squash
Monounsaturated Fat 0.016g 0.026g Winter squash
Polyunsaturated fat 0.089g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
38%
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.