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Zucchini vs Summer squash - In-Depth Nutrition Comparison

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How are Zucchini and Summer squash different?

    Squash, summer, zucchini, includes skin, raw and Squash, summer, all varieties, raw types were used in this article.

    Infographic

    Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
    Contains more Zinc +10.3%
    Contains less Sodium -75%
    Equal in Iron - 0.35
    Equal in Calcium - 15
    Equal in Potassium - 262
    Equal in Magnesium - 17
    Equal in Copper - 0.051
    Equal in Zinc - 0.29
    Equal in Phosphorus - 38
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
    Contains more Zinc +10.3%
    Contains less Sodium -75%
    Equal in Iron - 0.35
    Equal in Calcium - 15
    Equal in Potassium - 262
    Equal in Magnesium - 17
    Equal in Copper - 0.051
    Equal in Zinc - 0.29
    Equal in Phosphorus - 38

    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
    :
    Contains more Vitamin B5 +31.6%
    Contains more Vitamin K +43.3%
    Contains more Vitamin B2 +51.1%
    Contains more Vitamin B6 +33.7%
    Contains more Folate +20.8%
    Equal in Vitamin C - 17
    Equal in Vitamin A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin B1 - 0.048
    Equal in Vitamin B3 - 0.487
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
    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 B5 +31.6%
    Contains more Vitamin K +43.3%
    Contains more Vitamin B2 +51.1%
    Contains more Vitamin B6 +33.7%
    Contains more Folate +20.8%
    Equal in Vitamin C - 17
    Equal in Vitamin A - 200
    Equal in Vitamin E - 0.12
    Equal in Vitamin B1 - 0.048
    Equal in Vitamin B3 - 0.487

    Comparison summary table

    Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Zucchini Summer squash
    Rich in minerals ok
    Lower in Sugar ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Lower in glycemic index ok
    Lower in price ok
    Lower in Cholesterol Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Zucchini Summer squash Opinion
    Calories 17kcal 16kcal Zucchini
    Protein 1.21g 1.21g
    Fats 0.32g 0.18g Zucchini
    Vitamin C 17.9mg 17mg Zucchini
    Net carbs 2.11g 2.25g Summer squash
    Carbs 3.11g 3.35g Summer squash
    Cholesterol 0mg 0mg
    Vitamin D 0IU 0IU
    Iron 0.37mg 0.35mg Zucchini
    Calcium 16mg 15mg Zucchini
    Potassium 261mg 262mg Summer squash
    Magnesium 18mg 17mg Zucchini
    Sugar 2.5g 2.2g Summer squash
    Fiber 1g 1.1g Summer squash
    Copper 0.053mg 0.051mg Zucchini
    Zinc 0.32mg 0.29mg Zucchini
    Starch 0g g Zucchini
    Phosphorus 38mg 38mg
    Sodium 8mg 2mg Summer squash
    Vitamin A 200IU 200IU
    Vitamin E 0.12mg 0.12mg
    Vitamin D 0µg 0µg
    Vitamin B1 0.045mg 0.048mg Summer squash
    Vitamin B2 0.094mg 0.142mg Summer squash
    Vitamin B3 0.451mg 0.487mg Summer squash
    Vitamin B5 0.204mg 0.155mg Zucchini
    Vitamin B6 0.163mg 0.218mg Summer squash
    Vitamin B12 0µg 0µg
    Vitamin K 4.3µg 3µg Zucchini
    Folate 24µg 29µg Summer squash
    Trans Fat 0g 0g
    Saturated Fat 0.084g 0.044g Summer squash
    Monounsaturated Fat 0.011g 0.016g Summer squash
    Polyunsaturated fat 0.091g 0.089g Zucchini
    Tryptophan 0.01mg 0.011mg Summer squash
    Threonine 0.029mg 0.028mg Zucchini
    Isoleucine 0.044mg 0.042mg Zucchini
    Leucine 0.071mg 0.069mg Zucchini
    Lysine 0.067mg 0.065mg Zucchini
    Methionine 0.018mg 0.017mg Zucchini
    Phenylalanine 0.043mg 0.041mg Zucchini
    Valine 0.054mg 0.053mg Zucchini
    Histidine 0.026mg 0.025mg Zucchini
    Fructose 1.38g 0.95g Zucchini

    Which food is preferable for your diet?

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

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
    Vitamin Summary Score
    16
    Zucchini
    18
    Summer squash
    Mineral Summary Score
    12
    Zucchini
    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 food.
    Protein
    7%
    Zucchini
    7%
    Summer squash
    Carbohydrates
    3%
    Zucchini
    3%
    Summer squash
    Fats
    1%
    Zucchini
    1%
    Summer squash

    Comparison summary

    Which food is richer in minerals?
    Zucchini
    Zucchini is relatively richer in minerals
    Which food is lower in Sugar?
    Summer squash
    Summer squash is lower in Sugar (difference - 0.3g)
    Which food contains less Sodium?
    Summer squash
    Summer squash contains less Sodium (difference - 6mg)
    Which food is lower in Saturated Fat?
    Summer squash
    Summer squash is lower in Saturated Fat (difference - 0.04g)
    Which food is lower in glycemic index?
    Summer squash
    Summer squash is lower in glycemic index (difference - 2)
    Which food is cheaper?
    Summer squash
    Summer squash is cheaper (difference - $0.4)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    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

    The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

    1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.