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Tomato vs Summer squash - In-Depth Nutrition Comparison

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Significant differences between Tomato and Summer squash

  • The amount of Vitamin B6, and Vitamin B2 in Summer squash is higher than in Tomato.
  • Summer squash covers your daily Vitamin B6 needs 11% more than Tomato.

Specific food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Squash, summer, all varieties, raw.

Infographic

Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +15.7%
Contains more Calcium +50%
Contains more Iron +29.6%
Contains more Magnesium +54.5%
Contains more Phosphorus +58.3%
Contains more Potassium +10.5%
Contains less Sodium -60%
Contains more Zinc +70.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Copper +15.7%
Contains more Calcium +50%
Contains more Iron +29.6%
Contains more Magnesium +54.5%
Contains more Phosphorus +58.3%
Contains more Potassium +10.5%
Contains less Sodium -60%
Contains more Zinc +70.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
4
:
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +22%
Contains more Vitamin K +163.3%
Contains more Vitamin C +24.1%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +647.4%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +172.5%
Contains more Folate +93.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +316.5%
Contains more Vitamin E +350%
Contains more Vitamin B3 +22%
Contains more Vitamin K +163.3%
Contains more Vitamin C +24.1%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +647.4%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +172.5%
Contains more Folate +93.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato Summer squash
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato Summer squash Opinion
Net carbs 2.69g 2.25g Tomato
Protein 0.88g 1.21g Summer squash
Fats 0.2g 0.18g Tomato
Carbs 3.89g 3.35g Tomato
Calories 18kcal 16kcal Tomato
Starch 0g g Tomato
Fructose 1.37g 0.95g Tomato
Sugar 2.63g 2.2g Summer squash
Fiber 1.2g 1.1g Tomato
Calcium 10mg 15mg Summer squash
Iron 0.27mg 0.35mg Summer squash
Magnesium 11mg 17mg Summer squash
Phosphorus 24mg 38mg Summer squash
Potassium 237mg 262mg Summer squash
Sodium 5mg 2mg Summer squash
Zinc 0.17mg 0.29mg Summer squash
Copper 0.059mg 0.051mg Tomato
Vitamin A 833IU 200IU Tomato
Vitamin E 0.54mg 0.12mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13.7mg 17mg Summer squash
Vitamin B1 0.037mg 0.048mg Summer squash
Vitamin B2 0.019mg 0.142mg Summer squash
Vitamin B3 0.594mg 0.487mg Tomato
Vitamin B5 0.089mg 0.155mg Summer squash
Vitamin B6 0.08mg 0.218mg Summer squash
Folate 15µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 7.9µg 3µg Tomato
Tryptophan 0.006mg 0.011mg Summer squash
Threonine 0.027mg 0.028mg Summer squash
Isoleucine 0.018mg 0.042mg Summer squash
Leucine 0.025mg 0.069mg Summer squash
Lysine 0.027mg 0.065mg Summer squash
Methionine 0.006mg 0.017mg Summer squash
Phenylalanine 0.027mg 0.041mg Summer squash
Valine 0.018mg 0.053mg Summer squash
Histidine 0.014mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.044g Tomato
Monounsaturated Fat 0.031g 0.016g Tomato
Polyunsaturated fat 0.083g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
18
Summer squash
Mineral Summary Score
10
Tomato
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato
7%
Summer squash
Carbohydrates
4%
Tomato
3%
Summer squash
Fats
1%
Tomato
1%
Summer squash

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 10)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.