Winter squash vs. Zucchini — In-Depth Nutrition Comparison

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Differences between winter squash and zucchini

Winter squash has more vitamin A and fiber, while zucchini has more vitamin C.
Winter squash's daily need coverage for vitamin A is 100% higher.
Zucchini contains 3 times less fiber than winter squash. Winter squash contains 2.8g of fiber, while zucchini contains 1g.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Squash, summer, zucchini, includes skin, raw.

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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.

Winter squash

Zucchini

Contains more CalciumCalcium	+37.5%
Contains more IronIron	+18.9%
Contains more CopperCopper	+54.7%
Contains less SodiumSodium	-87.5%
Contains more SeleniumSelenium	+100%

Contains more MagnesiumMagnesium	+38.5%
Contains more ZincZinc	+45.5%
Contains more PhosphorusPhosphorus	+100%

~equal in Potassium ~261mg

~equal in Manganese ~0.177mg

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.

Winter squash

Zucchini

Contains more Vitamin AVitamin A	+2510%
Contains more Vitamin B5Vitamin B5	+14.7%
Contains more CholineCholine	+11.6%

Contains more Vitamin CVitamin C	+86.5%
Contains more Vitamin B1Vitamin B1	+181.3%
Contains more Vitamin B2Vitamin B2	+40.3%
Contains more FolateFolate	+20%

~equal in Vitamin E ~0.12mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.451mg

~equal in Vitamin B6 ~0.163mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~4.3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	261µg	10µg	28%
Vitamin C	9.6mg	17.9mg	9%
Fiber	2.8g	1g	7%
Copper	0.082mg	0.053mg	3%
Phosphorus	19mg	38mg	3%
Vitamin B2	0.067mg	0.094mg	2%
Fructose		1.38g	2%
Carbs	8.85g	3.11g	2%
Vitamin B1	0.016mg	0.045mg	2%
Folate	20µg	24µg	1%
Vitamin B5	0.234mg	0.204mg	1%
Protein	0.89g	1.21g	1%
Calories	37kcal	17kcal	1%
Zinc	0.22mg	0.32mg	1%
Iron	0.44mg	0.37mg	1%
Potassium	241mg	261mg	1%
Calcium	22mg	16mg	1%
Magnesium	13mg	18mg	1%
Fats	0.35g	0.32g	0%
Net carbs	6.05g	2.11g	N/A
Sugar	3.3g	2.5g	N/A
Sodium	1mg	8mg	0%
Vitamin E	0.12mg	0.12mg	0%
Manganese	0.187mg	0.177mg	0%
Selenium	0.4µg	0.2µg	0%
Vitamin B3	0.495mg	0.451mg	0%
Vitamin B6	0.161mg	0.163mg	0%
Vitamin K	4.4µg	4.3µg	0%
Saturated fat	0.072g	0.084g	0%
Choline	10.6mg	9.5mg	0%
Monounsaturated fat	0.026g	0.011g	0%
Polyunsaturated fat	0.147g	0.091g	0%
Tryptophan	0.013mg	0.01mg	0%
Threonine	0.027mg	0.029mg	0%
Isoleucine	0.035mg	0.044mg	0%
Leucine	0.05mg	0.071mg	0%
Lysine	0.033mg	0.067mg	0%
Methionine	0.011mg	0.018mg	0%
Phenylalanine	0.035mg	0.043mg	0%
Valine	0.038mg	0.054mg	0%
Histidine	0.017mg	0.026mg	0%
Omega-3 - ALA		0.061g	N/A
Omega-6 - Linoleic acid		0.03g	N/A