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  6. Cauliflower vs. Summer squash

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 CalciumCalcium +46.7%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +20%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +13.3%
Contains more CopperCopper +30.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +12.9%
~equal in Zinc ~0.29mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 CVitamin C +183.5%
Contains more Vitamin B5Vitamin B5 +330.3%
Contains more Vitamin KVitamin K +416.7%
Contains more FolateFolate +96.6%
Contains more CholineCholine +561.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B6Vitamin B6 +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Summer squash DV% diff.
Vitamin C 48.2mg 17mg 35%
Vitamin B5 0.667mg 0.155mg 10%
Vitamin K 15.5µg 3µg 10%
Choline 44.3mg 6.7mg 7%
Folate 57µg 29µg 7%
Vitamin B2 0.06mg 0.142mg 6%
Fiber 2g 1.1g 4%
Vitamin B6 0.184mg 0.218mg 3%
Protein 1.92g 1.21g 1%
Vitamin A 0µg 10µg 1%
Sodium 30mg 2mg 1%
Phosphorus 44mg 38mg 1%
Iron 0.42mg 0.35mg 1%
Copper 0.039mg 0.051mg 1%
Selenium 0.6µg 0.2µg 1%
Potassium 299mg 262mg 1%
Calcium 22mg 15mg 1%
Carbs 4.97g 3.35g 1%
Manganese 0.155mg 0.175mg 1%
Calories 25kcal 16kcal 0%
Fats 0.28g 0.18g 0%
Net carbs 2.97g 2.25g N/A
Magnesium 15mg 17mg 0%
Sugar 1.91g 2.2g N/A
Zinc 0.27mg 0.29mg 0%
Vitamin E 0.08mg 0.12mg 0%
Vitamin B1 0.05mg 0.048mg 0%
Vitamin B3 0.507mg 0.487mg 0%
Saturated fat 0.13g 0.044g 0%
Monounsaturated fat 0.034g 0.016g 0%
Polyunsaturated fat 0.031g 0.089g 0%
Tryptophan 0.02mg 0.011mg 0%
Threonine 0.076mg 0.028mg 0%
Isoleucine 0.071mg 0.042mg 0%
Leucine 0.106mg 0.069mg 0%
Lysine 0.217mg 0.065mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.065mg 0.041mg 0%
Valine 0.125mg 0.053mg 0%
Histidine 0.056mg 0.025mg 0%
Fructose 0.97g 0.95g 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +58.7%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +48.4%
Contains more OtherOther +22.6%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +112.5%
Contains less Sat. FatSaturated fat -66.2%
Contains more Poly. FatPolyunsaturated fat +187.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +25.3%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Fructose ~0.95g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.