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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
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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" 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% 3.3% 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% 3.3% 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 ~10µg
    ~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

    All nutrients comparison - raw data values

    Nutrient Summer squash Zucchini DV% diff.
    Vitamin B2 0.142mg 0.094mg 4%
    Vitamin B6 0.218mg 0.163mg 4%
    Vitamin B5 0.155mg 0.204mg 1%
    Fructose 0.95g 1.38g 1%
    Vitamin C 17mg 17.9mg 1%
    Choline 6.7mg 9.5mg 1%
    Folate 29µg 24µg 1%
    Vitamin K 3µg 4.3µg 1%
    Calories 16kcal 17kcal 0%
    Protein 1.21g 1.21g 0%
    Fats 0.18g 0.32g 0%
    Carbs 3.35g 3.11g 0%
    Net carbs 2.25g 2.11g N/A
    Magnesium 17mg 18mg 0%
    Calcium 15mg 16mg 0%
    Potassium 262mg 261mg 0%
    Iron 0.35mg 0.37mg 0%
    Sugar 2.2g 2.5g N/A
    Fiber 1.1g 1g 0%
    Copper 0.051mg 0.053mg 0%
    Zinc 0.29mg 0.32mg 0%
    Phosphorus 38mg 38mg 0%
    Sodium 2mg 8mg 0%
    Vitamin E 0.12mg 0.12mg 0%
    Vitamin A 10µg 10µg 0%
    Selenium 0.2µg 0.2µg 0%
    Manganese 0.175mg 0.177mg 0%
    Vitamin B1 0.048mg 0.045mg 0%
    Vitamin B3 0.487mg 0.451mg 0%
    Saturated fat 0.044g 0.084g 0%
    Monounsaturated fat 0.016g 0.011g 0%
    Polyunsaturated fat 0.089g 0.091g 0%
    Tryptophan 0.011mg 0.01mg 0%
    Threonine 0.028mg 0.029mg 0%
    Isoleucine 0.042mg 0.044mg 0%
    Leucine 0.069mg 0.071mg 0%
    Lysine 0.065mg 0.067mg 0%
    Methionine 0.017mg 0.018mg 0%
    Phenylalanine 0.041mg 0.043mg 0%
    Valine 0.053mg 0.054mg 0%
    Histidine 0.025mg 0.026mg 0%
    Omega-3 - ALA 0.061g N/A
    Omega-6 - Linoleic acid 0.03g N/A

    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

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    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.