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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
5%
Tomato
7%
Summer squash
Carbohydrates
4%
Tomato
3%
Summer squash
Fats
1%
Tomato
1%
Summer squash

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.016g)
Which food contains less Sugars?
Summer squash
Summer squash contains less Sugars (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 - 25)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomato Summer squash Opinion
Calories 18 16 Tomato
Protein 0.88 1.21 Summer squash
Fats 0.2 0.18 Tomato
Vitamin C 13.7 17 Summer squash
Carbs 3.89 3.35 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.35 Summer squash
Calcium 10 15 Summer squash
Potassium 237 262 Summer squash
Magnesium 11 17 Summer squash
Sugars 2.63 2.2 Summer squash
Fiber 1.2 1.1 Tomato
Copper 0.059 0.051 Tomato
Zinc 0.17 0.29 Summer squash
Starch 0 Tomato
Phosphorus 24 38 Summer squash
Sodium 5 2 Summer squash
Vitamin A 833 200 Tomato
Vitamin E 0.54 0.12 Tomato
Vitamin D 0 0
Vitamin B1 0.037 0.048 Summer squash
Vitamin B2 0.019 0.142 Summer squash
Vitamin B3 0.594 0.487 Tomato
Vitamin B5 0.089 0.155 Summer squash
Vitamin B6 0.08 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 7.9 3 Tomato
Folate 15 29 Summer squash
Trans Fat 0 0
Saturated Fat 0.028 0.044 Tomato
Monounsaturated Fat 0.031 0.016 Tomato
Polyunsaturated fat 0.083 0.089 Summer squash
Tryptophan 0.006 0.011 Summer squash
Threonine 0.027 0.028 Summer squash
Isoleucine 0.018 0.042 Summer squash
Leucine 0.025 0.069 Summer squash
Lysine 0.027 0.065 Summer squash
Methionine 0.006 0.017 Summer squash
Phenylalanine 0.027 0.041 Summer squash
Valine 0.018 0.053 Summer squash
Histidine 0.014 0.025 Summer squash
Fructose 1.37 0.95 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.