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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 Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Equal in Zinc - 0.29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
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 Vitamin K +416.7%
Contains more Folate +96.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Vitamin K +416.7%
Contains more Folate +96.6%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Cauliflower Summer squash Opinion
Calories 25 16 Cauliflower
Protein 1.92 1.21 Cauliflower
Fats 0.28 0.18 Cauliflower
Vitamin C 48.2 17 Cauliflower
Carbs 4.97 3.35 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.35 Cauliflower
Calcium 22 15 Cauliflower
Potassium 299 262 Cauliflower
Magnesium 15 17 Summer squash
Sugar 1.91 2.2 Cauliflower
Fiber 2 1.1 Cauliflower
Copper 0.039 0.051 Summer squash
Zinc 0.27 0.29 Summer squash
Starch
Phosphorus 44 38 Cauliflower
Sodium 30 2 Summer squash
Vitamin A 0 200 Summer squash
Vitamin E 0.08 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.05 0.048 Cauliflower
Vitamin B2 0.06 0.142 Summer squash
Vitamin B3 0.507 0.487 Cauliflower
Vitamin B5 0.667 0.155 Cauliflower
Vitamin B6 0.184 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 15.5 3 Cauliflower
Folate 57 29 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.044 Summer squash
Monounsaturated Fat 0.034 0.016 Cauliflower
Polyunsaturated fat 0.031 0.089 Summer squash
Tryptophan 0.02 0.011 Cauliflower
Threonine 0.076 0.028 Cauliflower
Isoleucine 0.071 0.042 Cauliflower
Leucine 0.106 0.069 Cauliflower
Lysine 0.217 0.065 Cauliflower
Methionine 0.02 0.017 Cauliflower
Phenylalanine 0.065 0.041 Cauliflower
Valine 0.125 0.053 Cauliflower
Histidine 0.056 0.025 Cauliflower
Fructose 0.97 0.95 Cauliflower

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.