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  6. Summer squash vs. Cauliflower

Summer squash vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Summer squash and Cauliflower?

  • Summer squash is richer in Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 35% higher.
  • Summer squash has 2 times more Vitamin B2 than Cauliflower. Summer squash has 0.142mg of Vitamin B2, while Cauliflower has 0.06mg.

We used Squash, summer, all varieties, raw and Cauliflower, raw types in this comparison.

Infographic

Summer squash vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Summer squash
Summer squash
5
:
5
Cauliflower
Cauliflower
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Contains more Manganese +12.9%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Contains more Selenium +200%
Equal in Zinc - 0.27
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Contains more Manganese +12.9%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Contains more Selenium +200%
Equal in Zinc - 0.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Summer squash
Summer squash
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Folate +96.6%
Contains more Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Folate +96.6%
Contains more Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Cauliflower
Cauliflower
Contains more Protein +58.7%
Contains more Fats +55.6%
Contains more Carbs +48.4%
Contains more Other +22.6%
Equal in Water - 92.07
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +58.7%
Contains more Fats +55.6%
Contains more Carbs +48.4%
Contains more Other +22.6%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +187.1%
Contains more Monounsaturated Fat +112.5%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +187.1%
Contains more Monounsaturated Fat +112.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Glucose +25.3%
Equal in Fructose - 0.97
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +25.3%
Equal in Fructose - 0.97

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Cauliflower Opinion
Net carbs 2.25g 2.97g Cauliflower
Protein 1.21g 1.92g Cauliflower
Fats 0.18g 0.28g Cauliflower
Carbs 3.35g 4.97g Cauliflower
Calories 16kcal 25kcal Cauliflower
Fructose 0.95g 0.97g Cauliflower
Sugar 2.2g 1.91g Cauliflower
Fiber 1.1g 2g Cauliflower
Calcium 15mg 22mg Cauliflower
Iron 0.35mg 0.42mg Cauliflower
Magnesium 17mg 15mg Summer squash
Phosphorus 38mg 44mg Cauliflower
Potassium 262mg 299mg Cauliflower
Sodium 2mg 30mg Summer squash
Zinc 0.29mg 0.27mg Summer squash
Copper 0.051mg 0.039mg Summer squash
Manganese 0.175mg 0.155mg Summer squash
Selenium 0.2µg 0.6µg Cauliflower
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 0.08mg Summer squash
Vitamin C 17mg 48.2mg Cauliflower
Vitamin B1 0.048mg 0.05mg Cauliflower
Vitamin B2 0.142mg 0.06mg Summer squash
Vitamin B3 0.487mg 0.507mg Cauliflower
Vitamin B5 0.155mg 0.667mg Cauliflower
Vitamin B6 0.218mg 0.184mg Summer squash
Folate 29µg 57µg Cauliflower
Vitamin K 3µg 15.5µg Cauliflower
Tryptophan 0.011mg 0.02mg Cauliflower
Threonine 0.028mg 0.076mg Cauliflower
Isoleucine 0.042mg 0.071mg Cauliflower
Leucine 0.069mg 0.106mg Cauliflower
Lysine 0.065mg 0.217mg Cauliflower
Methionine 0.017mg 0.02mg Cauliflower
Phenylalanine 0.041mg 0.065mg Cauliflower
Valine 0.053mg 0.125mg Cauliflower
Histidine 0.025mg 0.056mg Cauliflower
Saturated Fat 0.044g 0.13g Summer squash
Monounsaturated Fat 0.016g 0.034g Cauliflower
Polyunsaturated fat 0.089g 0.031g Summer squash
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Summer squash
30%
Cauliflower
Minerals Daily Need Coverage Score
12%
Summer squash
13%
Cauliflower

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 lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.