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Cauliflower vs Summer squash - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 0.29g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Cauliflower
16
Summer squash
Mineral Summary Score
10
Cauliflower
9
Summer squash

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Equal in Zinc - 0.29
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Equal in Zinc - 0.29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Vitamin K +416.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Vitamin K +416.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Cauliflower
7%
Summer squash
Carbohydrates
5%
Cauliflower
3%
Summer squash
Fats
1%
Cauliflower
1%
Summer squash

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Summer squash Opinion
Calories 25 16 Cauliflower
Protein 1.92 1.21 Cauliflower
Fats 0.28 0.18 Cauliflower
Vitamin C 48.2 17 Cauliflower
Carbs 4.97 3.35 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.35 Cauliflower
Calcium 22 15 Cauliflower
Potassium 299 262 Cauliflower
Magnesium 15 17 Summer squash
Sugars 1.91 2.2 Summer squash
Fiber 2 1.1 Cauliflower
Copper 0.039 0.051 Summer squash
Zinc 0.27 0.29 Summer squash
Starch
Phosphorus 44 38 Cauliflower
Sodium 30 2 Summer squash
Vitamin A 0 200 Summer squash
Vitamin E 0.08 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.05 0.048 Cauliflower
Vitamin B2 0.06 0.142 Summer squash
Vitamin B3 0.507 0.487 Cauliflower
Vitamin B5 0.667 0.155 Cauliflower
Vitamin B6 0.184 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 15.5 3 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.044 Summer squash
Monounsaturated Fat 0.034 0.016 Cauliflower
Polyunsaturated fat 0.031 0.089 Summer squash
Tryptophan 0.02 0.011 Cauliflower
Threonine 0.076 0.028 Cauliflower
Isoleucine 0.071 0.042 Cauliflower
Leucine 0.106 0.069 Cauliflower
Lysine 0.217 0.065 Cauliflower
Methionine 0.02 0.017 Cauliflower
Phenylalanine 0.065 0.041 Cauliflower
Valine 0.125 0.053 Cauliflower
Histidine 0.056 0.025 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.