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Summer squash vs Cauliflower - 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.
Summer squash Cauliflower
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
Summer squash Cauliflower
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
16
Summer squash
31
Cauliflower
Mineral Summary Score
9
Summer squash
10
Cauliflower

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 Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Equal in Zinc - 0.27
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
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 Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507

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
7%
Summer squash
12%
Cauliflower
Carbohydrates
3%
Summer squash
5%
Cauliflower
Fats
1%
Summer squash
1%
Cauliflower

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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 Summer squash Cauliflower Opinion
Calories 16 25 Cauliflower
Protein 1.21 1.92 Cauliflower
Fats 0.18 0.28 Cauliflower
Vitamin C 17 48.2 Cauliflower
Carbs 3.35 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.42 Cauliflower
Calcium 15 22 Cauliflower
Potassium 262 299 Cauliflower
Magnesium 17 15 Summer squash
Sugars 2.2 1.91 Summer squash
Fiber 1.1 2 Cauliflower
Copper 0.051 0.039 Summer squash
Zinc 0.29 0.27 Summer squash
Starch
Phosphorus 38 44 Cauliflower
Sodium 2 30 Summer squash
Vitamin A 200 0 Summer squash
Vitamin E 0.12 0.08 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.05 Cauliflower
Vitamin B2 0.142 0.06 Summer squash
Vitamin B3 0.487 0.507 Cauliflower
Vitamin B5 0.155 0.667 Cauliflower
Vitamin B6 0.218 0.184 Summer squash
Vitamin B12 0 0
Vitamin K 3 15.5 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.13 Summer squash
Monounsaturated Fat 0.016 0.034 Cauliflower
Polyunsaturated fat 0.089 0.031 Summer squash
Tryptophan 0.011 0.02 Cauliflower
Threonine 0.028 0.076 Cauliflower
Isoleucine 0.042 0.071 Cauliflower
Leucine 0.069 0.106 Cauliflower
Lysine 0.065 0.217 Cauliflower
Methionine 0.017 0.02 Cauliflower
Phenylalanine 0.041 0.065 Cauliflower
Valine 0.053 0.125 Cauliflower
Histidine 0.025 0.056 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.