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Vegetable vs. Summer squash — In-Depth Nutrition Comparison

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A recap on the differences between vegetable and summer squash

  • Vegetable has more vitamin A, vitamin K, fiber, manganese, and iron; however, summer squash is higher in vitamin C and vitamin B6.
  • Vegetable covers your daily vitamin A needs 82% more than summer squash.
  • Summer squash contains 8 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while summer squash contains 3µg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +29.4%
Contains more CalciumCalcium +66.7%
Contains more IronIron +134.3%
Contains more CopperCopper +62.7%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +34.2%
Contains more ManganeseManganese +116.6%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +55%
Contains less SodiumSodium -94.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +2040%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more Vitamin KVitamin K +683.3%
Contains more CholineCholine +259.7%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Summer squash DV% diff.
Vitamin A 214µg 10µg 23%
Vitamin K 23.5µg 3µg 17%
Vitamin C 3.2mg 17mg 15%
Fiber 4.4g 1.1g 13%
Vitamin B6 0.074mg 0.218mg 11%
Manganese 0.379mg 0.175mg 9%
Iron 0.82mg 0.35mg 6%
Copper 0.083mg 0.051mg 4%
Choline 24.1mg 6.7mg 3%
Folate 19µg 29µg 3%
Carbs 13.09g 3.35g 3%
Potassium 169mg 262mg 3%
Protein 2.86g 1.21g 3%
Calories 65kcal 16kcal 2%
Vitamin B3 0.851mg 0.487mg 2%
Vitamin B2 0.12mg 0.142mg 2%
Vitamin B1 0.071mg 0.048mg 2%
Vitamin E 0.38mg 0.12mg 2%
Phosphorus 51mg 38mg 2%
Zinc 0.49mg 0.29mg 2%
Calcium 25mg 15mg 1%
Sodium 35mg 2mg 1%
Magnesium 22mg 17mg 1%
Fructose 0.95g 1%
Fats 0.15g 0.18g 0%
Net carbs 8.69g 2.25g N/A
Sugar 3.12g 2.2g N/A
Selenium 0.3µg 0.2µg 0%
Vitamin B5 0.151mg 0.155mg 0%
Saturated fat 0.031g 0.044g 0%
Monounsaturated fat 0.01g 0.016g 0%
Polyunsaturated fat 0.072g 0.089g 0%
Tryptophan 0.029mg 0.011mg 0%
Threonine 0.115mg 0.028mg 0%
Isoleucine 0.139mg 0.042mg 0%
Leucine 0.19mg 0.069mg 0%
Lysine 0.17mg 0.065mg 0%
Methionine 0.034mg 0.017mg 0%
Phenylalanine 0.12mg 0.041mg 0%
Valine 0.149mg 0.053mg 0%
Histidine 0.073mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 ProteinProtein +136.4%
Contains more CarbsCarbs +290.7%
Contains more FatsFats +20%
Contains more WaterWater +13.7%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -29.5%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +23.6%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.