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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more CarbsCarbs | +184.6% |
| Contains more OtherOther | +22.8% |
| Contains more ProteinProtein | +36% |
~equal in
Fats
~0.32g
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains less Sat. FatSaturated fat | -14.3% |
| Contains more Mono. FatMonounsaturated fat | +136.4% |
| Contains more Poly. FatPolyunsaturated fat | +61.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
15%
Minerals Daily Need Coverage Score
12%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Winter squash is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Winter squash is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.