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  6. Squash, winter, acorn, cooked, boiled, mashed, without salt vs. Summer squash

Squash, winter, acorn, cooked, boiled, mashed, without salt vs. Summer squash — In-Depth Nutrition Comparison

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A recap on the differences between squash, winter, acorn, cooked, boiled, mashed, without salt and summer squash

  • Squash, winter, acorn, cooked, boiled, mashed, without salt has more vitamin A and fiber; however, summer squash is higher in vitamin C, vitamin B2, and vitamin B6.
  • Squash, winter, acorn, cooked, boiled, mashed, without salt covers your daily vitamin A needs 12% more than summer squash.
  • Summer squash contains 2 times less fiber than squash, winter, acorn, cooked, boiled, mashed, without salt. Squash, winter, acorn, cooked, boiled, mashed, without salt contains 2.6g of fiber, while summer squash contains 1.1g.

Food varieties used in this article are Squash, winter, acorn, cooked, boiled, mashed, without salt and Squash, summer, all varieties, raw.

Infographic

Squash, winter, acorn, cooked, boiled, mashed, without salt vs Summer squash 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 19% 7.8% 23% 21% 17% 3% 12% 0.39% 19% 2.2%
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%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +73.3%
Contains more IronIron +60%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +19.9%
~equal in Potassium ~262mg
~equal in Copper ~0.051mg

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 22% 14% 0% 0% 25% 1.8% 10% 18% 27% 0% 0% 8.3% 0%
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%
Contains more Vitamin AVitamin A +310%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin CVitamin C +161.5%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Squash, winter, acorn, cooked, boiled, mashed, without salt Summer squash DV% diff.
Vitamin C 6.5mg 17mg 12%
Vitamin B2 0.008mg 0.142mg 10%
Vitamin B6 0.117mg 0.218mg 8%
Fiber 2.6g 1.1g 6%
Folate 11µg 29µg 5%
Vitamin B1 0.1mg 0.048mg 4%
Vitamin K 3µg 3%
Iron 0.56mg 0.35mg 3%
Vitamin B5 0.303mg 0.155mg 3%
Vitamin A 41µg 10µg 3%
Magnesium 26mg 17mg 2%
Carbs 8.79g 3.35g 2%
Zinc 0.11mg 0.29mg 2%
Phosphorus 27mg 38mg 2%
Manganese 0.146mg 0.175mg 1%
Choline 6.7mg 1%
Protein 0.67g 1.21g 1%
Calories 34kcal 16kcal 1%
Vitamin E 0.12mg 1%
Calcium 26mg 15mg 1%
Fructose 0.95g 1%
Fats 0.08g 0.18g 0%
Net carbs 6.19g 2.25g N/A
Potassium 263mg 262mg 0%
Sugar 2.2g N/A
Copper 0.052mg 0.051mg 0%
Sodium 3mg 2mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B3 0.531mg 0.487mg 0%
Saturated fat 0.017g 0.044g 0%
Monounsaturated fat 0.006g 0.016g 0%
Polyunsaturated fat 0.035g 0.089g 0%
Tryptophan 0.01mg 0.011mg 0%
Threonine 0.02mg 0.028mg 0%
Isoleucine 0.026mg 0.042mg 0%
Leucine 0.038mg 0.069mg 0%
Lysine 0.025mg 0.065mg 0%
Methionine 0.008mg 0.017mg 0%
Phenylalanine 0.026mg 0.041mg 0%
Valine 0.029mg 0.053mg 0%
Histidine 0.013mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.67 g
Fats: 0.08 g
Carbs: 8.79 g
Water: 89.7 g
Other: 0.76 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +162.4%
Contains more OtherOther +22.6%
Contains more ProteinProtein +80.6%
Contains more FatsFats +125%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.035 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +154.3%

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, winter, acorn, cooked, boiled, mashed, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169294/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.