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Garden asparagus vs Summer squash - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $4)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.004g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.32g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Garden asparagus Summer squash
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus 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
28
Garden asparagus
16
Summer squash
Mineral Summary Score
16
Garden asparagus
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 +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Equal in Sodium - 2
Contains more Iron +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Equal in Sodium - 2

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 A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142

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
13%
Garden asparagus
7%
Summer squash
Carbohydrates
4%
Garden asparagus
3%
Summer squash
Fats
1%
Garden asparagus
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 Garden asparagus Summer squash Opinion
Calories 20 16 Garden asparagus
Protein 2.2 1.21 Garden asparagus
Fats 0.12 0.18 Summer squash
Vitamin C 5.6 17 Summer squash
Carbs 3.88 3.35 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.35 Garden asparagus
Calcium 24 15 Garden asparagus
Potassium 202 262 Summer squash
Magnesium 14 17 Summer squash
Sugars 1.88 2.2 Summer squash
Fiber 2.1 1.1 Garden asparagus
Copper 0.189 0.051 Garden asparagus
Zinc 0.54 0.29 Garden asparagus
Starch
Phosphorus 52 38 Garden asparagus
Sodium 2 2
Vitamin A 756 200 Garden asparagus
Vitamin E 1.13 0.12 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.048 Garden asparagus
Vitamin B2 0.141 0.142 Summer squash
Vitamin B3 0.978 0.487 Garden asparagus
Vitamin B5 0.274 0.155 Garden asparagus
Vitamin B6 0.091 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 41.6 3 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.044 Garden asparagus
Monounsaturated Fat 0 0.016 Summer squash
Polyunsaturated fat 0.05 0.089 Summer squash
Tryptophan 0.027 0.011 Garden asparagus
Threonine 0.084 0.028 Garden asparagus
Isoleucine 0.075 0.042 Garden asparagus
Leucine 0.128 0.069 Garden asparagus
Lysine 0.104 0.065 Garden asparagus
Methionine 0.031 0.017 Garden asparagus
Phenylalanine 0.075 0.041 Garden asparagus
Valine 0.115 0.053 Garden asparagus
Histidine 0.049 0.025 Garden asparagus
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.