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  6. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt vs. Vegetable

Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt and Vegetable

  • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt contains less Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2 than Vegetable.
  • Daily need coverage for Vitamin A RAE from Vegetable is 23% higher.

Food types used in this article are Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt vs Vegetable 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 9.3% 5.1% 17% 18% 16% 5.5% 11% 0.26% 30% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +14.8%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +47.1%
Contains more IronIron +70.8%
Contains more CopperCopper +76.6%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +104%
Contains more ManganeseManganese +64.8%
Contains more SeleniumSelenium +50%

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 12% 11% 2.4% 0% 10% 9.2% 7.2% 16% 10% 0% 11% 6% 5.1%
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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +15.6%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin AVitamin A +2316.4%
Contains more Vitamin E Vitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +459.5%
Contains more FolateFolate +137.5%
Contains more CholineCholine +156.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 1.15 g
Fats: 0.13 g
Carbs: 3.56 g
Water: 94.74 g
Other: 0.42 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more WaterWater +13.8%
Contains more ProteinProtein +148.7%
Contains more FatsFats +15.4%
Contains more CarbsCarbs +267.7%
Contains more OtherOther +59.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.055 g
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated Fat -12.9%
Contains more Poly. FatPolyunsaturated fat +30.9%
~equal in Monounsaturated Fat ~0.01g

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, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Vegetable
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Vegetable Opinion
Calories 17kcal 65kcal Vegetable
Protein 1.15g 2.86g Vegetable
Fats 0.13g 0.15g Vegetable
Vitamin C 3.7mg 3.2mg Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Net carbs 2.26g 8.69g Vegetable
Carbs 3.56g 13.09g Vegetable
Magnesium 13mg 22mg Vegetable
Calcium 17mg 25mg Vegetable
Potassium 194mg 169mg Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Iron 0.48mg 0.82mg Vegetable
Sugar 1.69g 3.12g Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Fiber 1.3g 4.4g Vegetable
Copper 0.047mg 0.083mg Vegetable
Zinc 0.2mg 0.49mg Vegetable
Phosphorus 25mg 51mg Vegetable
Sodium 2mg 35mg Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Vitamin A 177IU 4277IU Vegetable
Vitamin A RAE 9µg 214µg Vegetable
Vitamin E 0.12mg 0.38mg Vegetable
Manganese 0.23mg 0.379mg Vegetable
Selenium 0.2µg 0.3µg Vegetable
Vitamin B1 0.041mg 0.071mg Vegetable
Vitamin B2 0.04mg 0.12mg Vegetable
Vitamin B3 0.386mg 0.851mg Vegetable
Vitamin B5 0.265mg 0.151mg Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Vitamin B6 0.045mg 0.074mg Vegetable
Vitamin K 4.2µg 23.5µg Vegetable
Folate 8µg 19µg Vegetable
Choline 9.4mg 24.1mg Vegetable
Saturated Fat 0.027g 0.031g Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.055g 0.072g Vegetable
Tryptophan 0.01mg 0.029mg Vegetable
Threonine 0.028mg 0.115mg Vegetable
Isoleucine 0.041mg 0.139mg Vegetable
Leucine 0.067mg 0.19mg Vegetable
Lysine 0.064mg 0.17mg Vegetable
Methionine 0.016mg 0.034mg Vegetable
Phenylalanine 0.04mg 0.12mg Vegetable
Valine 0.052mg 0.149mg Vegetable
Histidine 0.025mg 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Vegetable
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
8%
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
35%
Vegetable
Minerals Daily Need Coverage Score
11%
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt is lower in glycemic index (difference - 66)
Which food is cheaper?
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt is cheaper (difference - $0.5)
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, zucchini, includes skin, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168470/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.