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  6. Zucchini vs. Summer squash

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" 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
    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 less SodiumSodium -75%
    ~equal in Magnesium ~17mg
    ~equal in Calcium ~15mg
    ~equal in Potassium ~262mg
    ~equal in Iron ~0.35mg
    ~equal in Copper ~0.051mg
    ~equal in Zinc ~0.29mg
    ~equal in Phosphorus ~38mg
    ~equal in Manganese ~0.175mg
    ~equal in Selenium ~0.2µg

    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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
    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% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
    Contains more Vitamin B5Vitamin B5 +31.6%
    Contains more Vitamin KVitamin K +43.3%
    Contains more CholineCholine +41.8%
    Contains more Vitamin B2Vitamin B2 +51.1%
    Contains more Vitamin B6Vitamin B6 +33.7%
    Contains more FolateFolate +20.8%
    ~equal in Vitamin C ~17mg
    ~equal in Vitamin A ~200IU
    ~equal in Vitamin E ~0.12mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.048mg
    ~equal in Vitamin B3 ~0.487mg
    ~equal in Vitamin B12 ~0µg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    3% 95%
    Protein: 1.21 g
    Fats: 0.32 g
    Carbs: 3.11 g
    Water: 94.79 g
    Other: 0.57 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 FatsFats +77.8%
    ~equal in Protein ~1.21g
    ~equal in Carbs ~3.35g
    ~equal in Water ~94.64g
    ~equal in Other ~0.62g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    45% 6% 49%
    Saturated Fat: Sat. Fat 0.084 g
    Monounsaturated Fat: Mono. Fat 0.011 g
    Polyunsaturated fat: Poly. Fat 0.091 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 -47.6%
    Contains more Mono. FatMonounsaturated Fat +45.5%
    ~equal in Polyunsaturated fat ~0.089g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    2% 43% 55%
    Starch: 0 g
    Sucrose: 0.05 g
    Glucose: 1.07 g
    Fructose: 1.38 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    2% 43% 55%
    Starch: 0 g
    Sucrose: 0.03 g
    Glucose: 0.75 g
    Fructose: 0.95 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more SucroseSucrose +66.7%
    Contains more GlucoseGlucose +42.7%
    Contains more FructoseFructose +45.3%
    ~equal in Starch ~0g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

    Comparison summary table

    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
    Magnesium 18mg 17mg Zucchini
    Calcium 16mg 15mg Zucchini
    Potassium 261mg 262mg Summer squash
    Iron 0.37mg 0.35mg 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
    Phosphorus 38mg 38mg
    Sodium 8mg 2mg Summer squash
    Vitamin A 200IU 200IU
    Vitamin A 10µg 10µg
    Vitamin E 0.12mg 0.12mg
    Manganese 0.177mg 0.175mg Zucchini
    Selenium 0.2µg 0.2µg
    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 K 4.3µg 3µg Zucchini
    Folate 24µg 29µg Summer squash
    Choline 9.5mg 6.7mg Zucchini
    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
    Omega-3 - ALA 0.061g Zucchini
    Omega-6 - Linoleic acid 0.03g 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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    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
    15%
    Zucchini
    17%
    Summer squash
    Minerals Daily Need Coverage Score
    12%
    Zucchini
    12%
    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

    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. 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.