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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, vitamin K, fiber, manganese, and vitamin B2 than vegetable.
  • Daily need coverage for vitamin A for vegetable is 82% 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
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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 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% 3% 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% 71% 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 +2277.8%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Vegetable DV% diff.
Vitamin A 9µg 214µg 23%
Vitamin K 4.2µg 23.5µg 16%
Fiber 1.3g 4.4g 12%
Vitamin B2 0.04mg 0.12mg 6%
Manganese 0.23mg 0.379mg 6%
Phosphorus 25mg 51mg 4%
Copper 0.047mg 0.083mg 4%
Iron 0.48mg 0.82mg 4%
Protein 1.15g 2.86g 3%
Zinc 0.2mg 0.49mg 3%
Vitamin B1 0.041mg 0.071mg 3%
Carbs 3.56g 13.09g 3%
Folate 8µg 19µg 3%
Choline 9.4mg 24.1mg 3%
Vitamin B3 0.386mg 0.851mg 3%
Vitamin B5 0.265mg 0.151mg 2%
Vitamin B6 0.045mg 0.074mg 2%
Calories 17kcal 65kcal 2%
Magnesium 13mg 22mg 2%
Vitamin E 0.12mg 0.38mg 2%
Sodium 2mg 35mg 1%
Potassium 194mg 169mg 1%
Calcium 17mg 25mg 1%
Vitamin C 3.7mg 3.2mg 1%
Fats 0.13g 0.15g 0%
Net carbs 2.26g 8.69g N/A
Sugar 1.69g 3.12g N/A
Selenium 0.2µg 0.3µg 0%
Saturated fat 0.027g 0.031g 0%
Monounsaturated fat 0.01g 0.01g 0%
Polyunsaturated fat 0.055g 0.072g 0%
Tryptophan 0.01mg 0.029mg 0%
Threonine 0.028mg 0.115mg 0%
Isoleucine 0.041mg 0.139mg 0%
Leucine 0.067mg 0.19mg 0%
Lysine 0.064mg 0.17mg 0%
Methionine 0.016mg 0.034mg 0%
Phenylalanine 0.04mg 0.12mg 0%
Valine 0.052mg 0.149mg 0%
Histidine 0.025mg 0.073mg 0%

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

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.