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  6. Squash, winter, all varieties, raw vs. Summer squash

Squash, winter, all varieties, raw vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between squash, winter, all varieties, raw and summer squash

  • Squash, winter, all varieties, raw has more vitamin A; however, summer squash has more vitamin B2 and vitamin C.
  • Summer squash has 7 times less Vitamin A than squash, winter, all varieties, raw. Squash, winter, all varieties, raw has 68µg of Vitamin A, while summer squash has 10µg.

Food types used in this article are Squash, winter, all varieties, raw and Squash, summer, all varieties, raw.

Infographic

Squash, winter, all varieties, raw 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 10% 8.4% 31% 22% 24% 5.7% 9.9% 0.52% 21% 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 CalciumCalcium +86.7%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +65.7%
Contains more CopperCopper +39.2%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +21.4%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -50%
~equal in Manganese ~0.175mg

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 41% 82% 2.4% 0% 7.5% 14% 9.4% 11% 36% 0% 2.8% 18% 5.5%
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% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +583.5%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more CholineCholine +49.3%
Contains more Vitamin CVitamin C +38.2%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin KVitamin K +172.7%
Contains more FolateFolate +20.8%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.95 g
Fats: 0.13 g
Carbs: 8.59 g
Water: 89.76 g
Other: 0.57 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 +156.4%
Contains more ProteinProtein +27.4%
Contains more FatsFats +38.5%
~equal in Water ~94.64g
~equal in Other ~0.62g

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 0.056 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 -38.6%
Contains more Mono. FatMonounsaturated Fat +60%
Contains more Poly. FatPolyunsaturated fat +58.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squash, winter, all varieties, raw Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squash, winter, all varieties, raw Summer squash Opinion
Calories 34kcal 16kcal Squash, winter, all varieties, raw
Protein 0.95g 1.21g Summer squash
Fats 0.13g 0.18g Summer squash
Vitamin C 12.3mg 17mg Summer squash
Net carbs 7.09g 2.25g Squash, winter, all varieties, raw
Carbs 8.59g 3.35g Squash, winter, all varieties, raw
Magnesium 14mg 17mg Summer squash
Calcium 28mg 15mg Squash, winter, all varieties, raw
Potassium 350mg 262mg Squash, winter, all varieties, raw
Iron 0.58mg 0.35mg Squash, winter, all varieties, raw
Sugar 2.2g 2.2g
Fiber 1.5g 1.1g Squash, winter, all varieties, raw
Copper 0.071mg 0.051mg Squash, winter, all varieties, raw
Zinc 0.21mg 0.29mg Summer squash
Phosphorus 23mg 38mg Summer squash
Sodium 4mg 2mg Summer squash
Vitamin A 1367IU 200IU Squash, winter, all varieties, raw
Vitamin A 68µg 10µg Squash, winter, all varieties, raw
Vitamin E 0.12mg 0.12mg
Manganese 0.163mg 0.175mg Summer squash
Selenium 0.4µg 0.2µg Squash, winter, all varieties, raw
Vitamin B1 0.03mg 0.048mg Summer squash
Vitamin B2 0.062mg 0.142mg Summer squash
Vitamin B3 0.5mg 0.487mg Squash, winter, all varieties, raw
Vitamin B5 0.188mg 0.155mg Squash, winter, all varieties, raw
Vitamin B6 0.156mg 0.218mg Summer squash
Vitamin K 1.1µg 3µg Summer squash
Folate 24µg 29µg Summer squash
Choline 10mg 6.7mg Squash, winter, all varieties, raw
Saturated Fat 0.027g 0.044g Squash, winter, all varieties, raw
Monounsaturated Fat 0.01g 0.016g Summer squash
Polyunsaturated fat 0.056g 0.089g Summer squash
Tryptophan 0.021mg 0.011mg Squash, winter, all varieties, raw
Threonine 0.043mg 0.028mg Squash, winter, all varieties, raw
Isoleucine 0.057mg 0.042mg Squash, winter, all varieties, raw
Leucine 0.082mg 0.069mg Squash, winter, all varieties, raw
Lysine 0.053mg 0.065mg Summer squash
Methionine 0.018mg 0.017mg Squash, winter, all varieties, raw
Phenylalanine 0.057mg 0.041mg Squash, winter, all varieties, raw
Valine 0.062mg 0.053mg Squash, winter, all varieties, raw
Histidine 0.027mg 0.025mg Squash, winter, all varieties, raw
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, winter, all varieties, raw Summer squash
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
18%
Squash, winter, all varieties, raw
17%
Summer squash
Minerals Daily Need Coverage Score
13%
Squash, winter, all varieties, raw
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Squash, winter, all varieties, raw
Squash, winter, all varieties, raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (2.2 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, all varieties, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170489/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.