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Summer squash vs Chinese broccoli - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.066g)
Which food contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (difference - 1.36g)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)

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 Chinese broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Chinese broccoli
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
53
Chinese broccoli
Mineral Summary Score
9
Summer squash
13
Chinese broccoli

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 less Sodium -71.4%
Contains more Iron +60%
Contains more Calcium +566.7%
Contains more Copper +19.6%
Contains more Zinc +34.5%
Equal in Potassium - 261
Equal in Magnesium - 18
Equal in Phosphorus - 41
Contains less Sodium -71.4%
Contains more Iron +60%
Contains more Calcium +566.7%
Contains more Copper +19.6%
Contains more Zinc +34.5%
Equal in Potassium - 261
Equal in Magnesium - 18
Equal in Phosphorus - 41

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 B3 +11.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin C +65.9%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin B1 +97.9%
Contains more Vitamin K +2726.7%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B5 - 0.159
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin C +65.9%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin B1 +97.9%
Contains more Vitamin K +2726.7%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B5 - 0.159

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
7%
Chinese broccoli
Carbohydrates
3%
Summer squash
4%
Chinese broccoli
Fats
1%
Summer squash
3%
Chinese broccoli

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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 Chinese broccoli Opinion
Calories 16 22 Chinese broccoli
Protein 1.21 1.14 Summer squash
Fats 0.18 0.72 Chinese broccoli
Vitamin C 17 28.2 Chinese broccoli
Carbs 3.35 3.81 Chinese broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.56 Chinese broccoli
Calcium 15 100 Chinese broccoli
Potassium 262 261 Summer squash
Magnesium 17 18 Chinese broccoli
Sugars 2.2 0.84 Summer squash
Fiber 1.1 2.5 Chinese broccoli
Copper 0.051 0.061 Chinese broccoli
Zinc 0.29 0.39 Chinese broccoli
Starch
Phosphorus 38 41 Chinese broccoli
Sodium 2 7 Summer squash
Vitamin A 200 1638 Chinese broccoli
Vitamin E 0.12 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.048 0.095 Chinese broccoli
Vitamin B2 0.142 0.146 Chinese broccoli
Vitamin B3 0.487 0.437 Summer squash
Vitamin B5 0.155 0.159 Chinese broccoli
Vitamin B6 0.218 0.07 Summer squash
Vitamin B12 0 0
Vitamin K 3 84.8 Chinese broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.11 Summer squash
Monounsaturated Fat 0.016 0.05 Chinese broccoli
Polyunsaturated fat 0.089 0.33 Chinese broccoli
Tryptophan 0.011 Summer squash
Threonine 0.028 Summer squash
Isoleucine 0.042 Summer squash
Leucine 0.069 Summer squash
Lysine 0.065 Summer squash
Methionine 0.017 Summer squash
Phenylalanine 0.041 Summer squash
Valine 0.053 Summer squash
Histidine 0.025 Summer squash
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.