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  6. Wheat Bread vs. Summer squash

Wheat Bread vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and summer squash?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, phosphorus, vitamin B2, and copper, yet summer squash is richer in vitamin C.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Wheat Bread has 301 times more sodium than summer squash. Wheat Bread has 601mg of sodium, while summer squash has 2mg.
  • Summer squash has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Squash, summer, all varieties, raw types in this comparison.

Infographic

Wheat Bread vs Summer squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +1000%
Contains more IronIron +1068.6%
Contains more CopperCopper +288.2%
Contains more ZincZinc +406.9%
Contains more PhosphorusPhosphorus +394.7%
Contains more ManganeseManganese +686.9%
Contains more SeleniumSelenium +16600%
Contains more PotassiumPotassium +17.5%
Contains less SodiumSodium -99.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +814.6%
Contains more Vitamin B2Vitamin B2 +169%
Contains more Vitamin B3Vitamin B3 +1183.4%
Contains more Vitamin B5Vitamin B5 +194.2%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +196.6%
Contains more CholineCholine +229.9%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Summer squash DV% diff.
Selenium 33.4µg 0.2µg 60%
Manganese 1.377mg 0.175mg 52%
Iron 4.09mg 0.35mg 47%
Vitamin B3 6.25mg 0.487mg 36%
Vitamin B1 0.439mg 0.048mg 33%
Sodium 601mg 2mg 26%
Protein 12.96g 1.21g 24%
Phosphorus 188mg 38mg 21%
Vitamin C 0.2mg 17mg 19%
Vitamin B2 0.382mg 0.142mg 18%
Carbs 55.77g 3.35g 17%
Copper 0.198mg 0.051mg 16%
Calories 313kcal 16kcal 15%
Calcium 165mg 15mg 15%
Fiber 4.7g 1.1g 14%
Folate 86µg 29µg 14%
Zinc 1.47mg 0.29mg 11%
Polyunsaturated fat 1.72g 0.089g 11%
Magnesium 59mg 17mg 10%
Fats 4.27g 0.18g 6%
Vitamin B5 0.456mg 0.155mg 6%
Vitamin B6 0.153mg 0.218mg 5%
Saturated fat 0.989g 0.044g 4%
Monounsaturated fat 1.019g 0.016g 3%
Choline 22.1mg 6.7mg 3%
Vitamin K 5.7µg 3µg 2%
Fructose 0.95g 1%
Potassium 223mg 262mg 1%
Vitamin E 0.24mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 51.07g 2.25g N/A
Sugar 6.42g 2.2g N/A
Tryptophan 0.092mg 0.011mg 0%
Threonine 0.299mg 0.028mg 0%
Isoleucine 0.258mg 0.042mg 0%
Leucine 0.461mg 0.069mg 0%
Lysine 0.215mg 0.065mg 0%
Methionine 0.105mg 0.017mg 0%
Phenylalanine 0.315mg 0.041mg 0%
Valine 0.31mg 0.053mg 0%
Histidine 0.15mg 0.025mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +971.1%
Contains more FatsFats +2272.2%
Contains more CarbsCarbs +1564.8%
Contains more OtherOther +346.8%
Contains more WaterWater +290.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
30% 11% 60%
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 +6268.8%
Contains more Poly. FatPolyunsaturated fat +1832.6%
Contains less Sat. FatSaturated fat -95.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.