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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.

    Infographic

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

    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 A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin C - 17.9
    Equal in Vitamin B1 - 0.045
    Equal in Vitamin B3 - 0.451
    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%
    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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
    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 A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin C - 17.9
    Equal in Vitamin B1 - 0.045
    Equal in Vitamin B3 - 0.451

    Comparison summary table

    Pay attention to 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 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
    Net carbs 2.25g 2.11g Summer squash
    Protein 1.21g 1.21g
    Fats 0.18g 0.32g Zucchini
    Carbs 3.35g 3.11g Summer squash
    Calories 16kcal 17kcal Zucchini
    Starch g 0g Zucchini
    Fructose 0.95g 1.38g Zucchini
    Sugar 2.2g 2.5g Summer squash
    Fiber 1.1g 1g Summer squash
    Calcium 15mg 16mg Zucchini
    Iron 0.35mg 0.37mg Zucchini
    Magnesium 17mg 18mg Zucchini
    Phosphorus 38mg 38mg
    Potassium 262mg 261mg Summer squash
    Sodium 2mg 8mg Summer squash
    Zinc 0.29mg 0.32mg Zucchini
    Copper 0.051mg 0.053mg Zucchini
    Vitamin A 200IU 200IU
    Vitamin E 0.12mg 0.12mg
    Vitamin D 0IU 0IU
    Vitamin D 0µg 0µg
    Vitamin C 17mg 17.9mg Zucchini
    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
    Folate 29µg 24µg Summer squash
    Vitamin B12 0µg 0µg
    Vitamin K 3µg 4.3µg 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
    Cholesterol 0mg 0mg
    Trans Fat 0g 0g
    Saturated Fat 0.044g 0.084g Summer squash
    Monounsaturated Fat 0.016g 0.011g Summer squash
    Polyunsaturated fat 0.089g 0.091g Zucchini

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Summer squash Zucchini
    Low Fats diet ok
    Low Carbs diet ok
    Low Calories diet ok
    Low glycemic index diet ok

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
    Protein
    7%
    Summer squash
    7%
    Zucchini
    Carbohydrates
    3%
    Summer squash
    3%
    Zucchini
    Fats
    1%
    Summer squash
    1%
    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

    The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.