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  6. Zucchini vs. Winter squash

Zucchini vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Zucchini and Winter squash

  • Zucchini has more Vitamin C, while Winter squash has more Vitamin A RAE, and Fiber.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% higher.
  • Winter squash contains 2 times less Vitamin C than Zucchini. Zucchini contains 17.9mg of Vitamin C, while Winter squash contains 9.6mg.

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

Infographic

Zucchini vs Winter 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.
Zucchini
Zucchini
4
:
6
Winter squash
Winter squash
Contains more Magnesium +38.5%
Contains more Phosphorus +100%
Contains more Zinc +45.5%
Contains more Calcium +37.5%
Contains more Iron +18.9%
Contains less Sodium -87.5%
Contains more Copper +54.7%
Contains more Selenium +100%
Equal in Potassium - 241
Equal in Manganese - 0.187
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Magnesium +38.5%
Contains more Phosphorus +100%
Contains more Zinc +45.5%
Contains more Calcium +37.5%
Contains more Iron +18.9%
Contains less Sodium -87.5%
Contains more Copper +54.7%
Contains more Selenium +100%
Equal in Potassium - 241
Equal in Manganese - 0.187

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.
Zucchini
Zucchini
5
:
4
Winter squash
Winter squash
Contains more Vitamin C +86.5%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +20%
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +14.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495
Equal in Vitamin B6 - 0.161
Equal in Vitamin K - 4.4
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +86.5%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +20%
Contains more Vitamin A +2511.5%
Contains more Vitamin B5 +14.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495
Equal in Vitamin B6 - 0.161
Equal in Vitamin K - 4.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Winter squash
Winter squash
Contains more Protein +36%
Contains more Carbs +184.6%
Contains more Other +22.8%
Equal in Fats - 0.35
Equal in Water - 89.21
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +36%
Contains more Carbs +184.6%
Contains more Other +22.8%
Equal in Fats - 0.35
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Winter squash
Winter squash
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +61.5%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated 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.
Zucchini Winter squash
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Winter squash Opinion
Net carbs 2.11g 6.05g Winter squash
Protein 1.21g 0.89g Zucchini
Fats 0.32g 0.35g Winter squash
Carbs 3.11g 8.85g Winter squash
Calories 17kcal 37kcal Winter squash
Fructose 1.38g Zucchini
Sugar 2.5g 3.3g Zucchini
Fiber 1g 2.8g Winter squash
Calcium 16mg 22mg Winter squash
Iron 0.37mg 0.44mg Winter squash
Magnesium 18mg 13mg Zucchini
Phosphorus 38mg 19mg Zucchini
Potassium 261mg 241mg Zucchini
Sodium 8mg 1mg Winter squash
Zinc 0.32mg 0.22mg Zucchini
Copper 0.053mg 0.082mg Winter squash
Manganese 0.177mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 200IU 5223IU Winter squash
Vitamin A RAE 10µg 261µg Winter squash
Vitamin E 0.12mg 0.12mg
Vitamin C 17.9mg 9.6mg Zucchini
Vitamin B1 0.045mg 0.016mg Zucchini
Vitamin B2 0.094mg 0.067mg Zucchini
Vitamin B3 0.451mg 0.495mg Winter squash
Vitamin B5 0.204mg 0.234mg Winter squash
Vitamin B6 0.163mg 0.161mg Zucchini
Folate 24µg 20µg Zucchini
Vitamin K 4.3µg 4.4µg Winter squash
Tryptophan 0.01mg 0.013mg Winter squash
Threonine 0.029mg 0.027mg Zucchini
Isoleucine 0.044mg 0.035mg Zucchini
Leucine 0.071mg 0.05mg Zucchini
Lysine 0.067mg 0.033mg Zucchini
Methionine 0.018mg 0.011mg Zucchini
Phenylalanine 0.043mg 0.035mg Zucchini
Valine 0.054mg 0.038mg Zucchini
Histidine 0.026mg 0.017mg Zucchini
Saturated Fat 0.084g 0.072g Winter squash
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.091g 0.147g Winter squash
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
38%
Winter squash
Minerals Daily Need Coverage Score
12%
Zucchini
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Winter squash
Winter 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 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.
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.