Squash vs Zucchini

Diffen › Food › Fruits and Vegetables

Squash are technically fruit, but cooked as vegetables, and come in many different varieties, usually grouped into “summer squash” and “winter squash.” Zucchinis are summer squash.

Squash in this comparison refers to all types of squash in general, including average nutritional values.

Comparison chart

Squash versus Zucchini comparison chart
	Squash	Zucchini

Introduction (from Wikipedia)	Squashes generally refer to four species of the genus Cucurbita, some varieties of which are also called marrows. These species include C. maxima (hubbard squash, buttercup squash, some varieties of prize pumpkins, such as Big Max), C.	The zucchini or courgette is a summer squash which can reach nearly a meter in length, but which is usually harvested at half that size or less. Along with certain other squashes, it belongs to the species Cucurbita pepo.
Energy (100g)	69 kJ (16 kcal)	69 kJ (16 kcal)
Carbohydrates (100g)	3.4g	3.3g
Sugars (100g)	2.2g	1.7g
Dietary fiber (100g)	1.1g	1.1g
Fat (100g)	0.2g	0g
Protein (100g)	1.2g	1.2g
Water (100g)	95g	94.6g
Also known as	Marrows	Courgette, baby marrows

Zucchini (green) and squash (yellow) at a farmers' market in Mississippi

Is Zucchini a Squash?

Types of Squash

Species of squash include hubbard squash, buttercup squash, butternut squash, pumpkins, acorn squash, summer squash and zucchini. Summer squash, like zucchinis, are harvested while they are still soft and small, while winter squashes are harvested when they are fully grown, at the end of summer, and cured to harden the skin.

Types of Zucchini

Some varieties of zucchini include the golden zucchni, which has a milder taste, and the globe or round zucchini, which is 3 inches in diameter and designed for stuffing.

Nutrition

100g of the average raw summer squash includes 16 calories, 3.4g of carbohydrates, 1.1g of fiber, 0.2g of fat, 1.2g of protein, 2.2g of sugars,, and 95g of water. It has 12% of the daily recommended value of Riboflavin, 17% of Vitamin B6 and 20% of Vitamin C.

Zucchini also has 16 calories, 3.4g of carbohydrates, 1.2g of protein, and 1.1g of fiber, but it has only 1.7g of sugar and 0g of fat. It also has 28% of the recommended daily intake of vitamin C, 11% of Vitamin B6, and 8% of Riboflavin.

Health Benefits

Squash contains 10% of the recommended daily amount of dietary fiber, which can lower cholesterol, aid digestion, maintain low blood pressure and help prevent colon cancer. Winter squashes, such as pumpkins, contain high levels of vitamin A which can help improve lung health. The folate in winter squash also helps to protect against birth defects, while summer squash, like zucchini, promote cardiovascular health.

Zucchini in particular has a lot of vitamin C, which is a powerful antioxidant and an anti-inflammatory agent. The potassium in zucchini also helps to lower blood pressure, and its manganese helps the body produce collagen, which allows for healthy skin.

Culinary Uses

Although often cooked as a vegetable, squash are technically fruits. They can be served fresh, such as in salads, or stuffed and cooked. Uses vary wildly depending on the type of squash, from savory bakes to pies.

Zucchinis are usually served cooked, and can be steamed, boiled, grilled, baked, barbequed or fried. They can be used to bake bread, and zucchini flowers are a deep fried delicacy.

Squash vs. Zucchini