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  6. Summer squash vs. Zucchini

Summer squash vs. Zucchini — In-Depth Nutrition Comparison

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How are Summer squash and Zucchini different?

    Squash, summer, all varieties, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

    Infographic

    Summer squash vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
    Contains less SodiumSodium -75%
    Contains more ZincZinc +10.3%
    ~equal in Magnesium ~18mg
    ~equal in Calcium ~16mg
    ~equal in Potassium ~261mg
    ~equal in Iron ~0.37mg
    ~equal in Copper ~0.053mg
    ~equal in Phosphorus ~38mg
    ~equal in Manganese ~0.177mg
    ~equal in Selenium ~0.2µg

    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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
    Contains more Vitamin B2Vitamin B2 +51.1%
    Contains more Vitamin B6Vitamin B6 +33.7%
    Contains more FolateFolate +20.8%
    Contains more Vitamin B5Vitamin B5 +31.6%
    Contains more Vitamin KVitamin K +43.3%
    Contains more CholineCholine +41.8%
    ~equal in Vitamin C ~17.9mg
    ~equal in Vitamin A ~200IU
    ~equal in Vitamin E ~0.12mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.045mg
    ~equal in Vitamin B3 ~0.451mg
    ~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
    3% 95%
    Protein: 1.21 g
    Fats: 0.32 g
    Carbs: 3.11 g
    Water: 94.79 g
    Other: 0.57 g
    Contains more FatsFats +77.8%
    ~equal in Protein ~1.21g
    ~equal in Carbs ~3.11g
    ~equal in Water ~94.79g
    ~equal in Other ~0.57g

    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
    45% 6% 49%
    Saturated Fat: Sat. Fat 0.084 g
    Monounsaturated Fat: Mono. Fat 0.011 g
    Polyunsaturated fat: Poly. Fat 0.091 g
    Contains less Sat. FatSaturated Fat -47.6%
    Contains more Mono. FatMonounsaturated Fat +45.5%
    ~equal in Polyunsaturated fat ~0.091g

    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
    2% 43% 55%
    Starch: 0 g
    Sucrose: 0.05 g
    Glucose: 1.07 g
    Fructose: 1.38 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more SucroseSucrose +66.7%
    Contains more GlucoseGlucose +42.7%
    Contains more FructoseFructose +45.3%
    ~equal in Starch ~0g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

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

    All nutrients comparison - raw data values

    Nutrient Summer squash Zucchini Opinion
    Calories 16kcal 17kcal Zucchini
    Protein 1.21g 1.21g
    Fats 0.18g 0.32g Zucchini
    Vitamin C 17mg 17.9mg Zucchini
    Net carbs 2.25g 2.11g Summer squash
    Carbs 3.35g 3.11g Summer squash
    Magnesium 17mg 18mg Zucchini
    Calcium 15mg 16mg Zucchini
    Potassium 262mg 261mg Summer squash
    Iron 0.35mg 0.37mg Zucchini
    Sugar 2.2g 2.5g Summer squash
    Fiber 1.1g 1g Summer squash
    Copper 0.051mg 0.053mg Zucchini
    Zinc 0.29mg 0.32mg Zucchini
    Phosphorus 38mg 38mg
    Sodium 2mg 8mg Summer squash
    Vitamin A 200IU 200IU
    Vitamin A 10µg 10µg
    Vitamin E 0.12mg 0.12mg
    Manganese 0.175mg 0.177mg Zucchini
    Selenium 0.2µg 0.2µg
    Vitamin B1 0.048mg 0.045mg Summer squash
    Vitamin B2 0.142mg 0.094mg Summer squash
    Vitamin B3 0.487mg 0.451mg Summer squash
    Vitamin B5 0.155mg 0.204mg Zucchini
    Vitamin B6 0.218mg 0.163mg Summer squash
    Vitamin K 3µg 4.3µg Zucchini
    Folate 29µg 24µg Summer squash
    Choline 6.7mg 9.5mg Zucchini
    Saturated Fat 0.044g 0.084g Summer squash
    Monounsaturated Fat 0.016g 0.011g Summer squash
    Polyunsaturated fat 0.089g 0.091g Zucchini
    Tryptophan 0.011mg 0.01mg Summer squash
    Threonine 0.028mg 0.029mg Zucchini
    Isoleucine 0.042mg 0.044mg Zucchini
    Leucine 0.069mg 0.071mg Zucchini
    Lysine 0.065mg 0.067mg Zucchini
    Methionine 0.017mg 0.018mg Zucchini
    Phenylalanine 0.041mg 0.043mg Zucchini
    Valine 0.053mg 0.054mg Zucchini
    Histidine 0.025mg 0.026mg Zucchini
    Fructose 0.95g 1.38g Zucchini
    Omega-3 - ALA 0.061g Zucchini
    Omega-6 - Linoleic acid 0.03g Zucchini

    Which food is preferable for your diet?

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

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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
    15%
    Zucchini
    Minerals Daily Need Coverage Score
    12%
    Summer squash
    12%
    Zucchini

    Comparison summary

    Which food is richer in minerals?
    Zucchini
    Zucchini is relatively richer in minerals
    Which food is lower in Sugar?
    Summer squash
    Summer squash is lower in Sugar (difference - 0.3g)
    Which food contains less Sodium?
    Summer squash
    Summer squash contains less Sodium (difference - 6mg)
    Which food is lower in Saturated Fat?
    Summer squash
    Summer squash is lower in Saturated Fat (difference - 0.04g)
    Which food is lower in glycemic index?
    Summer squash
    Summer squash is lower in glycemic index (difference - 2)
    Which food is cheaper?
    Summer squash
    Summer squash is cheaper (difference - $0.4)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.