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Winter squash vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between Winter squash and Summer squash

  • Winter squash has more Vitamin A RAE, and Fiber, however, Summer squash is higher in Vitamin C, and Vitamin B2.
  • Winter squash covers your daily Vitamin A RAE needs 28% more than Summer squash.
  • Summer squash contains 3 times less Fiber than Winter squash. Winter squash contains 2.8g of Fiber, while Summer squash contains 1.1g.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Squash, summer, all varieties, raw.

Infographic

Winter squash 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.
Contains more Calcium +46.7%
Contains more Iron +25.7%
Contains less Sodium -50%
Contains more Copper +60.8%
Contains more Selenium +100%
Contains more Magnesium +30.8%
Contains more Phosphorus +100%
Contains more Zinc +31.8%
Equal in Potassium - 262
Equal in Manganese - 0.175
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +46.7%
Contains more Iron +25.7%
Contains less Sodium -50%
Contains more Copper +60.8%
Contains more Selenium +100%
Contains more Magnesium +30.8%
Contains more Phosphorus +100%
Contains more Zinc +31.8%
Equal in Potassium - 262
Equal in Manganese - 0.175

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.
:
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +51%
Contains more Choline +58.2%
Contains more Vitamin K +46.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B6 +35.4%
Contains more Folate +45%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.487
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +51%
Contains more Choline +58.2%
Contains more Vitamin K +46.7%
Contains more Vitamin C +77.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B6 +35.4%
Contains more Folate +45%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +94.4%
Contains more Carbs +164.2%
Contains more Other +12.9%
Contains more Protein +36%
Equal in Water - 94.64
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Fats +94.4%
Contains more Carbs +164.2%
Contains more Other +12.9%
Contains more Protein +36%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +65.2%
Contains less Saturated Fat -38.9%
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +65.2%
Contains less Saturated Fat -38.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Summer squash Opinion
Net carbs 6.05g 2.25g Winter squash
Protein 0.89g 1.21g Summer squash
Fats 0.35g 0.18g Winter squash
Carbs 8.85g 3.35g Winter squash
Calories 37kcal 16kcal Winter squash
Fructose 0.95g Summer squash
Sugar 3.3g 2.2g Summer squash
Fiber 2.8g 1.1g Winter squash
Calcium 22mg 15mg Winter squash
Iron 0.44mg 0.35mg Winter squash
Magnesium 13mg 17mg Summer squash
Phosphorus 19mg 38mg Summer squash
Potassium 241mg 262mg Summer squash
Sodium 1mg 2mg Winter squash
Zinc 0.22mg 0.29mg Summer squash
Copper 0.082mg 0.051mg Winter squash
Manganese 0.187mg 0.175mg Winter squash
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 200IU Winter squash
Vitamin A RAE 261µg 10µg Winter squash
Vitamin E 0.12mg 0.12mg
Vitamin C 9.6mg 17mg Summer squash
Vitamin B1 0.016mg 0.048mg Summer squash
Vitamin B2 0.067mg 0.142mg Summer squash
Vitamin B3 0.495mg 0.487mg Winter squash
Vitamin B5 0.234mg 0.155mg Winter squash
Vitamin B6 0.161mg 0.218mg Summer squash
Folate 20µg 29µg Summer squash
Choline 10.6mg 6.7mg Winter squash
Vitamin K 4.4µg 3µg Winter squash
Tryptophan 0.013mg 0.011mg Winter squash
Threonine 0.027mg 0.028mg Summer squash
Isoleucine 0.035mg 0.042mg Summer squash
Leucine 0.05mg 0.069mg Summer squash
Lysine 0.033mg 0.065mg Summer squash
Methionine 0.011mg 0.017mg Summer squash
Phenylalanine 0.035mg 0.041mg Summer squash
Valine 0.038mg 0.053mg Summer squash
Histidine 0.017mg 0.025mg Summer squash
Saturated Fat 0.072g 0.044g Summer squash
Monounsaturated Fat 0.026g 0.016g Winter squash
Polyunsaturated fat 0.147g 0.089g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Winter squash
17%
Summer squash
Minerals Daily Need Coverage Score
12%
Winter squash
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.028g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.