Almonds vs. Summer squash — In-Depth Nutrition Comparison
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Important differences between almonds and summer squash
- Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium than summer squash.
- Almonds' daily need coverage for vitamin E is 170% more.
- Almonds contain 20 times more copper than summer squash. Almonds contain 1.031mg of copper, while summer squash contains 0.051mg.
- Summer squash has a higher glycemic index. The glycemic index of summer squash is 13, while the glycemic index of almonds is 0.
The food varieties used in the comparison are Nuts, almonds and Squash, summer, all varieties, raw.
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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.
| Contains more MagnesiumMagnesium | +1488.2% |
| Contains more CalciumCalcium | +1693.3% |
| Contains more PotassiumPotassium | +179.8% |
| Contains more IronIron | +960% |
| Contains more CopperCopper | +1921.6% |
| Contains more ZincZinc | +975.9% |
| Contains more PhosphorusPhosphorus | +1165.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +1145.1% |
| Contains more SeleniumSelenium | +1950% |
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.
| Contains more Vitamin EVitamin E | +21258.3% |
| Contains more Vitamin B1Vitamin B1 | +327.1% |
| Contains more Vitamin B2Vitamin B2 | +701.4% |
| Contains more Vitamin B3Vitamin B3 | +642.9% |
| Contains more Vitamin B5Vitamin B5 | +203.9% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +677.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +59.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.12mg | 170% |
| Copper | 1.031mg | 0.051mg | 109% |
| Manganese | 2.179mg | 0.175mg | 87% |
| Polyunsaturated fat | 12.329g | 0.089g | 82% |
| Monounsaturated fat | 31.551g | 0.016g | 79% |
| Fats | 49.93g | 0.18g | 77% |
| Vitamin B2 | 1.138mg | 0.142mg | 77% |
| Phosphorus | 481mg | 38mg | 63% |
| Magnesium | 270mg | 17mg | 60% |
| Fiber | 12.5g | 1.1g | 46% |
| Iron | 3.71mg | 0.35mg | 42% |
| Protein | 21.15g | 1.21g | 40% |
| Calories | 579kcal | 16kcal | 28% |
| Zinc | 3.12mg | 0.29mg | 26% |
| Calcium | 269mg | 15mg | 25% |
| Vitamin B3 | 3.618mg | 0.487mg | 20% |
| Vitamin C | 0mg | 17mg | 19% |
| Saturated fat | 3.802g | 0.044g | 17% |
| Potassium | 733mg | 262mg | 14% |
| Vitamin B1 | 0.205mg | 0.048mg | 13% |
| Choline | 52.1mg | 6.7mg | 8% |
| Selenium | 4.1µg | 0.2µg | 7% |
| Carbs | 21.55g | 3.35g | 6% |
| Vitamin B5 | 0.471mg | 0.155mg | 6% |
| Vitamin B6 | 0.137mg | 0.218mg | 6% |
| Folate | 44µg | 29µg | 4% |
| Vitamin K | 0µg | 3µg | 3% |
| Fructose | 0.11g | 0.95g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Net carbs | 9.05g | 2.25g | N/A |
| Sugar | 4.35g | 2.2g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.011mg | 0% |
| Threonine | 0.601mg | 0.028mg | 0% |
| Isoleucine | 0.751mg | 0.042mg | 0% |
| Leucine | 1.473mg | 0.069mg | 0% |
| Lysine | 0.568mg | 0.065mg | 0% |
| Methionine | 0.157mg | 0.017mg | 0% |
| Phenylalanine | 1.132mg | 0.041mg | 0% |
| Valine | 0.855mg | 0.053mg | 0% |
| Histidine | 0.539mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +1647.9% |
| Contains more FatsFats | +27638.9% |
| Contains more CarbsCarbs | +543.3% |
| Contains more OtherOther | +377.4% |
| Contains more WaterWater | +2046% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +197093.8% |
| Contains more Poly. FatPolyunsaturated fat | +13752.8% |
| Contains less Sat. FatSaturated fat | -98.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13066.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +341.2% |
| Contains more FructoseFructose | +763.6% |
~equal in
Lactose
~0g
