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  6. Squash, summer, crookneck and straightneck, raw vs. Spinach raw

Squash, summer, crookneck and straightneck, raw vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between squash, summer, crookneck and straightneck, raw and spinach raw

  • Spinach raw is richer than squash, summer, crookneck, and straightneck, raw in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, potassium, and vitamin C.
  • Daily need coverage for vitamin K for spinach raw is 400% higher.

Food types used in this article are Squash, summer, crookneck and straightneck, raw and Spinach, raw.

Infographic

Squash, summer, crookneck and straightneck, raw vs Spinach raw 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 14% 6.3% 20% 17% 31% 7.9% 14% 0.26% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +151.4%
Contains more IronIron +515.9%
Contains more CopperCopper +41.3%
Contains more ZincZinc +82.8%
Contains more PhosphorusPhosphorus +53.1%
Contains more ManganeseManganese +421.5%
Contains more SeleniumSelenium +400%

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 64% 9% 2.6% 0% 13% 9.5% 8.4% 9.6% 24% 0% 8% 14% 3.9%
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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +146.2%
Contains more Vitamin CVitamin C +45.6%
Contains more Vitamin AVitamin A +6151.3%
Contains more Vitamin EVitamin E +1461.5%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +361%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +14990.6%
Contains more FolateFolate +921.1%
Contains more CholineCholine +171.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.01 g
Fats: 0.27 g
Carbs: 3.88 g
Water: 94.28 g
Other: 0.56 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +183.2%
Contains more FatsFats +44.4%
Contains more OtherOther +207.1%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 7% 44%
Saturated Fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.082 g
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +30%
Contains less Sat. FatSaturated Fat -32.3%
Contains more Poly. FatPolyunsaturated fat +101.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.06 g
Glucose: 1.23 g
Fructose: 1.59 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more GlucoseGlucose +1018.2%
Contains more FructoseFructose +960%
Contains more SucroseSucrose +16.7%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squash, summer, crookneck and straightneck, raw Spinach raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Squash, summer, crookneck and straightneck, raw Spinach raw Opinion
Calories 19kcal 23kcal Spinach raw
Protein 1.01g 2.86g Spinach raw
Fats 0.27g 0.39g Spinach raw
Vitamin C 19.3mg 28.1mg Spinach raw
Net carbs 2.88g 1.43g Squash, summer, crookneck and straightneck, raw
Carbs 3.88g 3.63g Squash, summer, crookneck and straightneck, raw
Magnesium 20mg 79mg Spinach raw
Calcium 21mg 99mg Spinach raw
Potassium 222mg 558mg Spinach raw
Iron 0.44mg 2.71mg Spinach raw
Sugar 2.88g 0.42g Spinach raw
Fiber 1g 2.2g Spinach raw
Copper 0.092mg 0.13mg Spinach raw
Zinc 0.29mg 0.53mg Spinach raw
Phosphorus 32mg 49mg Spinach raw
Sodium 2mg 79mg Squash, summer, crookneck and straightneck, raw
Vitamin A 150IU 9377IU Spinach raw
Vitamin A 8µg 469µg Spinach raw
Vitamin E 0.13mg 2.03mg Spinach raw
Manganese 0.172mg 0.897mg Spinach raw
Selenium 0.2µg 1µg Spinach raw
Vitamin B1 0.051mg 0.078mg Spinach raw
Vitamin B2 0.041mg 0.189mg Spinach raw
Vitamin B3 0.448mg 0.724mg Spinach raw
Vitamin B5 0.16mg 0.065mg Squash, summer, crookneck and straightneck, raw
Vitamin B6 0.104mg 0.195mg Spinach raw
Vitamin K 3.2µg 482.9µg Spinach raw
Folate 19µg 194µg Spinach raw
Choline 7.1mg 19.3mg Spinach raw
Saturated Fat 0.093g 0.063g Spinach raw
Monounsaturated fat 0.013g 0.01g Squash, summer, crookneck and straightneck, raw
Polyunsaturated fat 0.082g 0.165g Spinach raw
Tryptophan 0.008mg 0.039mg Spinach raw
Threonine 0.023mg 0.122mg Spinach raw
Isoleucine 0.034mg 0.147mg Spinach raw
Leucine 0.055mg 0.223mg Spinach raw
Lysine 0.052mg 0.174mg Spinach raw
Methionine 0.014mg 0.053mg Spinach raw
Phenylalanine 0.033mg 0.129mg Spinach raw
Valine 0.042mg 0.161mg Spinach raw
Histidine 0.02mg 0.064mg Spinach raw
Fructose 1.59g 0.15g Squash, summer, crookneck and straightneck, raw
Omega-3 - ALA 0.043g Squash, summer, crookneck and straightneck, raw
Omega-6 - Linoleic acid 0.039g Squash, summer, crookneck and straightneck, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, summer, crookneck and straightneck, raw Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Squash, summer, crookneck and straightneck, raw
168%
Spinach raw
Minerals Daily Need Coverage Score
13%
Squash, summer, crookneck and straightneck, raw
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Squash, summer, crookneck and straightneck, raw
Squash, summer, crookneck and straightneck, raw contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Squash, summer, crookneck and straightneck, raw
Squash, summer, crookneck and straightneck, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Squash, summer, crookneck and straightneck, raw
Squash, summer, crookneck and straightneck, raw is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Squash, summer, crookneck and straightneck, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168464/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.