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Garlic 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 - 15mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 1.2g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Garlic Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
36
Garlic
16
Summer squash
Mineral Summary Score
31
Garlic
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
Garlic
7
:
Contains more Iron +385.7%
Contains more Calcium +1106.7%
Contains more Potassium +53.1%
Contains more Magnesium +47.1%
Contains more Copper +486.3%
Contains more Zinc +300%
Contains more Phosphorus +302.6%
Contains less Sodium -88.2%
Contains more Iron +385.7%
Contains more Calcium +1106.7%
Contains more Potassium +53.1%
Contains more Magnesium +47.1%
Contains more Copper +486.3%
Contains more Zinc +300%
Contains more Phosphorus +302.6%
Contains less Sodium -88.2%

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
Garlic
5
:
Contains more Vitamin C +83.5%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +284.5%
Contains more Vitamin B6 +466.5%
Contains more Vitamin A +2122.2%
Contains more Vitamin E +50%
Contains more Vitamin B2 +29.1%
Contains more Vitamin K +76.5%
Contains more Vitamin C +83.5%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +284.5%
Contains more Vitamin B6 +466.5%
Contains more Vitamin A +2122.2%
Contains more Vitamin E +50%
Contains more Vitamin B2 +29.1%
Contains more Vitamin K +76.5%

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
38%
Garlic
7%
Summer squash
Carbohydrates
33%
Garlic
3%
Summer squash
Fats
2%
Garlic
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 Garlic Summer squash Opinion
Calories 149 16 Garlic
Protein 6.36 1.21 Garlic
Fats 0.5 0.18 Garlic
Vitamin C 31.2 17 Garlic
Carbs 33.06 3.35 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.35 Garlic
Calcium 181 15 Garlic
Potassium 401 262 Garlic
Magnesium 25 17 Garlic
Sugars 1 2.2 Summer squash
Fiber 2.1 1.1 Garlic
Copper 0.299 0.051 Garlic
Zinc 1.16 0.29 Garlic
Starch
Phosphorus 153 38 Garlic
Sodium 17 2 Summer squash
Vitamin A 9 200 Summer squash
Vitamin E 0.08 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.2 0.048 Garlic
Vitamin B2 0.11 0.142 Summer squash
Vitamin B3 0.7 0.487 Garlic
Vitamin B5 0.596 0.155 Garlic
Vitamin B6 1.235 0.218 Garlic
Vitamin B12 0 0
Vitamin K 1.7 3 Summer squash
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.044 Summer squash
Monounsaturated Fat 0.011 0.016 Summer squash
Polyunsaturated fat 0.249 0.089 Garlic
Tryptophan 0.066 0.011 Garlic
Threonine 0.157 0.028 Garlic
Isoleucine 0.217 0.042 Garlic
Leucine 0.308 0.069 Garlic
Lysine 0.273 0.065 Garlic
Methionine 0.076 0.017 Garlic
Phenylalanine 0.183 0.041 Garlic
Valine 0.291 0.053 Garlic
Histidine 0.113 0.025 Garlic
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.