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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
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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" chart 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 Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Equal in Zinc - 0.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
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" chart 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

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.
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
Starch g g
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
Vitamin A 0IU 200IU Summer squash
Vitamin E 0.08mg 0.12mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.044g Summer squash
Monounsaturated Fat 0.034g 0.016g Cauliflower
Polyunsaturated fat 0.031g 0.089g Summer squash

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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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
30
Cauliflower
18
Summer squash
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
7%
Summer squash
Carbohydrates
5%
Cauliflower
3%
Summer squash
Fats
1%
Cauliflower
1%
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

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. 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.