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Cauliflower vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Summer squash?

  • Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline, yet Summer squash is richer in Vitamin B2.
  • Cauliflower's daily need coverage for Vitamin C is 35% higher.
  • Cauliflower has 7 times more Choline than Summer squash. Cauliflower has 44.3mg of Choline, while Summer squash has 6.7mg.

We used Cauliflower, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Cauliflower 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.
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Contains more Selenium +200%
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Contains more Manganese +12.9%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Contains more Selenium +200%
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Contains more Manganese +12.9%
Equal in Zinc - 0.29

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 C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Folate +96.6%
Contains more Vitamin K +416.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Folate +96.6%
Contains more Vitamin K +416.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.7%
Contains more Fats +55.6%
Contains more Carbs +48.4%
Contains more Other +22.6%
Equal in Water - 94.64
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Protein +58.7%
Contains more Fats +55.6%
Contains more Carbs +48.4%
Contains more Other +22.6%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +112.5%
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +187.1%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +112.5%
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +187.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +25.3%
Contains more Sucrose +∞%
Equal in Fructose - 0.95
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
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 Glucose +25.3%
Contains more Sucrose +∞%
Equal in Fructose - 0.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Summer squash Opinion
Net carbs 2.97g 2.25g Cauliflower
Protein 1.92g 1.21g Cauliflower
Fats 0.28g 0.18g Cauliflower
Carbs 4.97g 3.35g Cauliflower
Calories 25kcal 16kcal Cauliflower
Fructose 0.97g 0.95g Cauliflower
Sugar 1.91g 2.2g Cauliflower
Fiber 2g 1.1g Cauliflower
Calcium 22mg 15mg Cauliflower
Iron 0.42mg 0.35mg Cauliflower
Magnesium 15mg 17mg Summer squash
Phosphorus 44mg 38mg Cauliflower
Potassium 299mg 262mg Cauliflower
Sodium 30mg 2mg Summer squash
Zinc 0.27mg 0.29mg Summer squash
Copper 0.039mg 0.051mg Summer squash
Manganese 0.155mg 0.175mg Summer squash
Selenium 0.6µg 0.2µg Cauliflower
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.08mg 0.12mg Summer squash
Vitamin C 48.2mg 17mg Cauliflower
Vitamin B1 0.05mg 0.048mg Cauliflower
Vitamin B2 0.06mg 0.142mg Summer squash
Vitamin B3 0.507mg 0.487mg Cauliflower
Vitamin B5 0.667mg 0.155mg Cauliflower
Vitamin B6 0.184mg 0.218mg Summer squash
Folate 57µg 29µg Cauliflower
Vitamin K 15.5µg 3µg Cauliflower
Tryptophan 0.02mg 0.011mg Cauliflower
Threonine 0.076mg 0.028mg Cauliflower
Isoleucine 0.071mg 0.042mg Cauliflower
Leucine 0.106mg 0.069mg Cauliflower
Lysine 0.217mg 0.065mg Cauliflower
Methionine 0.02mg 0.017mg Cauliflower
Phenylalanine 0.065mg 0.041mg Cauliflower
Valine 0.125mg 0.053mg Cauliflower
Histidine 0.056mg 0.025mg Cauliflower
Saturated Fat 0.13g 0.044g Summer squash
Monounsaturated Fat 0.034g 0.016g Cauliflower
Polyunsaturated fat 0.031g 0.089g Summer squash
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
18%
Summer squash
Minerals Daily Need Coverage Score
13%
Cauliflower
12%
Summer squash

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 lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.