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Broccoli vs Summer squash - In-Depth Nutrition Comparison

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Differences between Broccoli and Summer squash

  • Broccoli is higher than Summer squash in Vitamin K, Vitamin C, Folate, Vitamin B5, and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 82% higher.
  • Broccoli has 7 times more Vitamin E than Summer squash. While Broccoli has 0.78mg of Vitamin E , Summer squash has only 0.12mg.

The food types used in this comparison are Broccoli, raw and Squash, summer, all varieties, raw.

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +213.3%
Contains more Iron +108.6%
Contains more Magnesium +23.5%
Contains more Phosphorus +73.7%
Contains more Potassium +20.6%
Contains more Zinc +41.4%
Contains less Sodium -93.9%
Equal in Copper - 0.051
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +213.3%
Contains more Iron +108.6%
Contains more Magnesium +23.5%
Contains more Phosphorus +73.7%
Contains more Potassium +20.6%
Contains more Zinc +41.4%
Contains less Sodium -93.9%
Equal in Copper - 0.051

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 +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +424.7%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +269.7%
Contains more Folate +117.2%
Contains more Vitamin K +3286.7%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B6 +24.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin A +211.5%
Contains more Vitamin E +550%
Contains more Vitamin C +424.7%
Contains more Vitamin B1 +47.9%
Contains more Vitamin B3 +31.2%
Contains more Vitamin B5 +269.7%
Contains more Folate +117.2%
Contains more Vitamin K +3286.7%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B6 +24.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Summer squash
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Summer squash Opinion
Net carbs 4.04g 2.25g Broccoli
Protein 2.82g 1.21g Broccoli
Fats 0.37g 0.18g Broccoli
Carbs 6.64g 3.35g Broccoli
Calories 34kcal 16kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g 0.95g Summer squash
Sugar 1.7g 2.2g Broccoli
Fiber 2.6g 1.1g Broccoli
Calcium 47mg 15mg Broccoli
Iron 0.73mg 0.35mg Broccoli
Magnesium 21mg 17mg Broccoli
Phosphorus 66mg 38mg Broccoli
Potassium 316mg 262mg Broccoli
Sodium 33mg 2mg Summer squash
Zinc 0.41mg 0.29mg Broccoli
Copper 0.049mg 0.051mg Summer squash
Vitamin A 623IU 200IU Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 17mg Broccoli
Vitamin B1 0.071mg 0.048mg Broccoli
Vitamin B2 0.117mg 0.142mg Summer squash
Vitamin B3 0.639mg 0.487mg Broccoli
Vitamin B5 0.573mg 0.155mg Broccoli
Vitamin B6 0.175mg 0.218mg Summer squash
Folate 63µg 29µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 3µg Broccoli
Tryptophan 0.033mg 0.011mg Broccoli
Threonine 0.088mg 0.028mg Broccoli
Isoleucine 0.079mg 0.042mg Broccoli
Leucine 0.129mg 0.069mg Broccoli
Lysine 0.135mg 0.065mg Broccoli
Methionine 0.038mg 0.017mg Broccoli
Phenylalanine 0.117mg 0.041mg Broccoli
Valine 0.125mg 0.053mg Broccoli
Histidine 0.059mg 0.025mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.044g Broccoli
Monounsaturated Fat 0.011g 0.016g Summer squash
Polyunsaturated fat 0.038g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
18
Summer squash
Mineral Summary Score
18
Broccoli
12
Summer squash

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 food.
Protein
17%
Broccoli
7%
Summer squash
Carbohydrates
7%
Broccoli
3%
Summer squash
Fats
2%
Broccoli
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.