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  6. Zucchini vs. Squash, summer, crookneck and straightneck, raw

Zucchini vs. Squash, summer, crookneck and straightneck, raw — In-Depth Nutrition Comparison

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The main differences between zucchini and squash, summer, crookneck and straightneck, raw

    Food types used in this article are Squash, summer, zucchini, includes skin, raw and Squash, summer, crookneck and straightneck, raw.

    Infographic

    Zucchini vs Squash, summer, crookneck and straightneck, raw 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 14% 6.3% 20% 17% 31% 7.9% 14% 0.26% 22% 1.1%
    Contains more PotassiumPotassium +17.6%
    Contains more PhosphorusPhosphorus +18.8%
    Contains more MagnesiumMagnesium +11.1%
    Contains more CalciumCalcium +31.3%
    Contains more IronIron +18.9%
    Contains more CopperCopper +73.6%
    Contains less SodiumSodium -75%
    ~equal in Zinc ~0.29mg
    ~equal in Manganese ~0.172mg
    ~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 64% 9% 2.6% 0% 13% 9.5% 8.4% 9.6% 24% 0% 8% 14% 3.9%
    Contains more Vitamin AVitamin A +33.3%
    Contains more Vitamin B2Vitamin B2 +129.3%
    Contains more Vitamin B5Vitamin B5 +27.5%
    Contains more Vitamin B6Vitamin B6 +56.7%
    Contains more Vitamin KVitamin K +34.4%
    Contains more FolateFolate +26.3%
    Contains more CholineCholine +33.8%
    Contains more Vitamin B1Vitamin B1 +13.3%
    ~equal in Vitamin C ~19.3mg
    ~equal in Vitamin E ~0.13mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B3 ~0.448mg
    ~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
    4% 94%
    Protein: 1.01 g
    Fats: 0.27 g
    Carbs: 3.88 g
    Water: 94.28 g
    Other: 0.56 g
    Contains more ProteinProtein +19.8%
    Contains more FatsFats +18.5%
    Contains more CarbsCarbs +24.8%
    ~equal in Water ~94.28g
    ~equal in Other ~0.56g

    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
    49% 7% 44%
    Saturated Fat: Sat. Fat 0.093 g
    Monounsaturated fat: Mono. Fat 0.013 g
    Polyunsaturated fat: Poly. Fat 0.082 g
    Contains less Sat. FatSaturated Fat -9.7%
    Contains more Mono. FatMonounsaturated fat +18.2%
    ~equal in Polyunsaturated fat ~0.082g

    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: 0.06 g
    Glucose: 1.23 g
    Fructose: 1.59 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more SucroseSucrose +20%
    Contains more GlucoseGlucose +15%
    Contains more FructoseFructose +15.2%
    ~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 Squash, summer, crookneck and straightneck, raw
    Lower in Sugar ok
    Lower in Saturated Fat ok
    Rich in vitamins ok
    Lower in Sodium ok
    Lower in Glycemic Index ok
    Lower in price ok
    Lower in Cholesterol Equal
    Rich in minerals Equal

    All nutrients comparison - raw data values

    Nutrient Zucchini Squash, summer, crookneck and straightneck, raw Opinion
    Calories 17kcal 19kcal Squash, summer, crookneck and straightneck, raw
    Protein 1.21g 1.01g Zucchini
    Fats 0.32g 0.27g Zucchini
    Vitamin C 17.9mg 19.3mg Squash, summer, crookneck and straightneck, raw
    Net carbs 2.11g 2.88g Squash, summer, crookneck and straightneck, raw
    Carbs 3.11g 3.88g Squash, summer, crookneck and straightneck, raw
    Magnesium 18mg 20mg Squash, summer, crookneck and straightneck, raw
    Calcium 16mg 21mg Squash, summer, crookneck and straightneck, raw
    Potassium 261mg 222mg Zucchini
    Iron 0.37mg 0.44mg Squash, summer, crookneck and straightneck, raw
    Sugar 2.5g 2.88g Zucchini
    Fiber 1g 1g
    Copper 0.053mg 0.092mg Squash, summer, crookneck and straightneck, raw
    Zinc 0.32mg 0.29mg Zucchini
    Phosphorus 38mg 32mg Zucchini
    Sodium 8mg 2mg Squash, summer, crookneck and straightneck, raw
    Vitamin A 200IU 150IU Zucchini
    Vitamin A 10µg 8µg Zucchini
    Vitamin E 0.12mg 0.13mg Squash, summer, crookneck and straightneck, raw
    Manganese 0.177mg 0.172mg Zucchini
    Selenium 0.2µg 0.2µg
    Vitamin B1 0.045mg 0.051mg Squash, summer, crookneck and straightneck, raw
    Vitamin B2 0.094mg 0.041mg Zucchini
    Vitamin B3 0.451mg 0.448mg Zucchini
    Vitamin B5 0.204mg 0.16mg Zucchini
    Vitamin B6 0.163mg 0.104mg Zucchini
    Vitamin K 4.3µg 3.2µg Zucchini
    Folate 24µg 19µg Zucchini
    Choline 9.5mg 7.1mg Zucchini
    Saturated Fat 0.084g 0.093g Zucchini
    Monounsaturated fat 0.011g 0.013g Squash, summer, crookneck and straightneck, raw
    Polyunsaturated fat 0.091g 0.082g Zucchini
    Tryptophan 0.01mg 0.008mg Zucchini
    Threonine 0.029mg 0.023mg Zucchini
    Isoleucine 0.044mg 0.034mg Zucchini
    Leucine 0.071mg 0.055mg Zucchini
    Lysine 0.067mg 0.052mg Zucchini
    Methionine 0.018mg 0.014mg Zucchini
    Phenylalanine 0.043mg 0.033mg Zucchini
    Valine 0.054mg 0.042mg Zucchini
    Histidine 0.026mg 0.02mg Zucchini
    Fructose 1.38g 1.59g Squash, summer, crookneck and straightneck, raw
    Omega-3 - ALA 0.061g 0.043g Zucchini
    Omega-6 - Linoleic acid 0.03g 0.039g Squash, summer, crookneck and straightneck, raw

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Zucchini Squash, summer, crookneck and straightneck, raw
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low Glycemic Index diet ok

    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
    13%
    Squash, summer, crookneck and straightneck, raw
    Minerals Daily Need Coverage Score
    12%
    Zucchini
    13%
    Squash, summer, crookneck and straightneck, raw

    Comparison summary

    Which food is lower in Sugar?
    Zucchini
    Zucchini is lower in Sugar (difference - 0.38g)
    Which food is lower in Saturated Fat?
    Zucchini
    Zucchini is lower in Saturated Fat (difference - 0.009g)
    Which food is richer in vitamins?
    Zucchini
    Zucchini is relatively richer in vitamins
    Which food contains less Sodium?
    Squash, summer, crookneck and straightneck, raw
    Squash, summer, crookneck and straightneck, raw contains less Sodium (difference - 6mg)
    Which food is lower in glycemic index?
    Squash, summer, crookneck and straightneck, raw
    Squash, summer, crookneck and straightneck, raw is lower in glycemic index (difference - 15)
    Which food is cheaper?
    Squash, summer, crookneck and straightneck, raw
    Squash, summer, crookneck and straightneck, raw is cheaper (difference - $0.4)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    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.

    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. Squash, summer, crookneck and straightneck, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168464/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.