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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.
  • Daily need coverage for vitamin A for squash, winter, all varieties, raw is 23% higher.

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
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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 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% 23% 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% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +580%
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

All nutrients comparison - raw data values

Nutrient Squash, winter, all varieties, raw Summer squash DV% diff.
Vitamin A 68µg 10µg 6%
Vitamin B2 0.062mg 0.142mg 6%
Vitamin B6 0.156mg 0.218mg 5%
Vitamin C 12.3mg 17mg 5%
Iron 0.58mg 0.35mg 3%
Potassium 350mg 262mg 3%
Vitamin K 1.1µg 3µg 2%
Carbs 8.59g 3.35g 2%
Fiber 1.5g 1.1g 2%
Copper 0.071mg 0.051mg 2%
Phosphorus 23mg 38mg 2%
Vitamin B1 0.03mg 0.048mg 2%
Manganese 0.163mg 0.175mg 1%
Folate 24µg 29µg 1%
Vitamin B5 0.188mg 0.155mg 1%
Choline 10mg 6.7mg 1%
Protein 0.95g 1.21g 1%
Calories 34kcal 16kcal 1%
Fructose 0.95g 1%
Zinc 0.21mg 0.29mg 1%
Calcium 28mg 15mg 1%
Magnesium 14mg 17mg 1%
Fats 0.13g 0.18g 0%
Net carbs 7.09g 2.25g N/A
Sugar 2.2g 2.2g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.12mg 0.12mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B3 0.5mg 0.487mg 0%
Saturated fat 0.027g 0.044g 0%
Monounsaturated fat 0.01g 0.016g 0%
Polyunsaturated fat 0.056g 0.089g 0%
Tryptophan 0.021mg 0.011mg 0%
Threonine 0.043mg 0.028mg 0%
Isoleucine 0.057mg 0.042mg 0%
Leucine 0.082mg 0.069mg 0%
Lysine 0.053mg 0.065mg 0%
Methionine 0.018mg 0.017mg 0%
Phenylalanine 0.057mg 0.041mg 0%
Valine 0.062mg 0.053mg 0%
Histidine 0.027mg 0.025mg 0%

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%

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.