Zucchini vs. Winter squash — In-Depth Nutrition Comparison

Compare

Differences between zucchini and winter squash

Zucchini has more vitamin C, while winter squash has more vitamin A and fiber.
Winter squash's daily need coverage for vitamin A 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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Zucchini

Winter squash

Contains more MagnesiumMagnesium	+38.5%
Contains more ZincZinc	+45.5%
Contains more PhosphorusPhosphorus	+100%

Contains more CalciumCalcium	+37.5%
Contains more IronIron	+18.9%
Contains more CopperCopper	+54.7%
Contains less SodiumSodium	-87.5%
Contains more SeleniumSelenium	+100%

~equal in Potassium ~241mg

~equal in Manganese ~0.187mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Zucchini

Winter squash

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%

Contains more Vitamin AVitamin A	+2510%
Contains more Vitamin B5Vitamin B5	+14.7%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.12mg

~equal in Vitamin B3 ~0.495mg

~equal in Vitamin B6 ~0.161mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~4.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	10µg	261µg	28%
Vitamin C	17.9mg	9.6mg	9%
Fiber	1g	2.8g	7%
Omega-3 (ALA)	0.061g		4%
Copper	0.053mg	0.082mg	3%
Phosphorus	38mg	19mg	3%
Carbs	3.11g	8.85g	2%
Vitamin B1	0.045mg	0.016mg	2%
Vitamin B2	0.094mg	0.067mg	2%
Fructose	1.38g		2%
Calories	17kcal	37kcal	1%
Protein	1.21g	0.89g	1%
Magnesium	18mg	13mg	1%
Calcium	16mg	22mg	1%
Potassium	261mg	241mg	1%
Iron	0.37mg	0.44mg	1%
Zinc	0.32mg	0.22mg	1%
Vitamin B5	0.204mg	0.234mg	1%
Folate	24µg	20µg	1%
Protein per 100 calories	7.1g	2.4g	N/A
Calories per 10 g protein	140kcal	416kcal	N/A
Weight per 100 calories	588g	270g	N/A
Fats	0.32g	0.35g	0%
Net carbs	2.11g	6.05g	N/A
Sugar	2.5g	3.3g	N/A
Sodium	8mg	1mg	0%
Vitamin E	0.12mg	0.12mg	0%
Manganese	0.177mg	0.187mg	0%
Selenium	0.2µg	0.4µg	0%
Vitamin B3	0.451mg	0.495mg	0%
Vitamin B6	0.163mg	0.161mg	0%
Vitamin K	4.3µg	4.4µg	0%
Choline	9.5mg	10.6mg	0%
Saturated fat	0.084g	0.072g	0%
Monounsaturated fat	0.011g	0.026g	0%
Polyunsaturated fat	0.091g	0.147g	0%
Tryptophan	0.01mg	0.013mg	0%
Threonine	0.029mg	0.027mg	0%
Isoleucine	0.044mg	0.035mg	0%
Leucine	0.071mg	0.05mg	0%
Lysine	0.067mg	0.033mg	0%
Methionine	0.018mg	0.011mg	0%
Phenylalanine	0.043mg	0.035mg	0%
Valine	0.054mg	0.038mg	0%
Histidine	0.026mg	0.017mg	0%
Omega-6 (Linoleic acid)	0.03g		0%