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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.

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    Summer squash vs Zucchini 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
    :
    Contains less Sodium -75%
    Contains more Zinc +10.3%
    Equal in Iron - 0.37
    Equal in Calcium - 16
    Equal in Potassium - 261
    Equal in Magnesium - 18
    Equal in Copper - 0.053
    Equal in Phosphorus - 38
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
    Contains less Sodium -75%
    Contains more Zinc +10.3%
    Equal in Iron - 0.37
    Equal in Calcium - 16
    Equal in Potassium - 261
    Equal in Magnesium - 18
    Equal in Copper - 0.053
    Equal in Phosphorus - 38

    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
    :
    Contains more Vitamin B2 +51.1%
    Contains more Vitamin B6 +33.7%
    Contains more Folate +20.8%
    Contains more Vitamin B5 +31.6%
    Contains more Vitamin K +43.3%
    Equal in Vitamin C - 17.9
    Equal in Vitamin A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin B1 - 0.045
    Equal in Vitamin B3 - 0.451
    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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
    Contains more Vitamin B2 +51.1%
    Contains more Vitamin B6 +33.7%
    Contains more Folate +20.8%
    Contains more Vitamin B5 +31.6%
    Contains more Vitamin K +43.3%
    Equal in Vitamin C - 17.9
    Equal in Vitamin A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin B1 - 0.045
    Equal in Vitamin B3 - 0.451

    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
    Zucchini
    Mineral Summary Score
    12
    Summer squash
    12
    Zucchini

    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
    7%
    Zucchini
    Carbohydrates
    3%
    Summer squash
    3%
    Zucchini
    Fats
    1%
    Summer squash
    1%
    Zucchini

    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 Zucchini
    Rich in minerals ok
    Lower in Sugars 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

    Which food is preferable in case of diets?

    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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    Comparison summary

    Which food is richer in minerals?
    Zucchini
    Zucchini is relatively richer in minerals
    Which food contains less Sugars?
    Summer squash
    Summer squash contains less Sugars (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 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 Zucchini Opinion
    Calories 16 17 Zucchini
    Protein 1.21 1.21
    Fats 0.18 0.32 Zucchini
    Vitamin C 17 17.9 Zucchini
    Carbs 3.35 3.11 Summer squash
    Cholesterol 0 0
    Vitamin D 0 0
    Iron 0.35 0.37 Zucchini
    Calcium 15 16 Zucchini
    Potassium 262 261 Summer squash
    Magnesium 17 18 Zucchini
    Sugars 2.2 2.5 Summer squash
    Fiber 1.1 1 Summer squash
    Copper 0.051 0.053 Zucchini
    Zinc 0.29 0.32 Zucchini
    Starch 0 Zucchini
    Phosphorus 38 38
    Sodium 2 8 Summer squash
    Vitamin A 200 200
    Vitamin E 0.12 0.12
    Vitamin D 0 0
    Vitamin B1 0.048 0.045 Summer squash
    Vitamin B2 0.142 0.094 Summer squash
    Vitamin B3 0.487 0.451 Summer squash
    Vitamin B5 0.155 0.204 Zucchini
    Vitamin B6 0.218 0.163 Summer squash
    Vitamin B12 0 0
    Vitamin K 3 4.3 Zucchini
    Folate 29 24 Summer squash
    Trans Fat 0 0
    Saturated Fat 0.044 0.084 Summer squash
    Monounsaturated Fat 0.016 0.011 Summer squash
    Polyunsaturated fat 0.089 0.091 Zucchini
    Tryptophan 0.011 0.01 Summer squash
    Threonine 0.028 0.029 Zucchini
    Isoleucine 0.042 0.044 Zucchini
    Leucine 0.069 0.071 Zucchini
    Lysine 0.065 0.067 Zucchini
    Methionine 0.017 0.018 Zucchini
    Phenylalanine 0.041 0.043 Zucchini
    Valine 0.053 0.054 Zucchini
    Histidine 0.025 0.026 Zucchini
    Fructose 0.95 1.38 Zucchini

    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. 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.