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  6. Chestnut vs. Summer squash

Chestnut vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between chestnut and summer squash

  • Chestnut has more copper, manganese, iron, potassium, vitamin C, magnesium, phosphorus, and vitamin B1 than summer squash.
  • Chestnut's daily need coverage for copper is 47% more.
  • Chestnut contains 5 times more iron than summer squash. Chestnut contains 1.73mg of iron, while summer squash contains 0.35mg.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Nuts, chestnuts, european, boiled, and steamed and Squash, summer, all varieties, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +172.9%
Contains more IronIron +394.3%
Contains more CopperCopper +825.5%
Contains more PhosphorusPhosphorus +160.5%
Contains more ManganeseManganese +388%
Contains more ZincZinc +16%
Contains less SodiumSodium -92.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 +57.1%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more FolateFolate +31%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Summer squash DV% diff.
Copper 0.472mg 0.051mg 47%
Manganese 0.854mg 0.175mg 30%
Iron 1.73mg 0.35mg 17%
Potassium 715mg 262mg 13%
Vitamin C 26.7mg 17mg 11%
Phosphorus 99mg 38mg 9%
Magnesium 54mg 17mg 9%
Vitamin B1 0.148mg 0.048mg 8%
Carbs 27.76g 3.35g 8%
Calories 131kcal 16kcal 6%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Vitamin B5 0.316mg 0.155mg 3%
Calcium 46mg 15mg 3%
Polyunsaturated fat 0.545g 0.089g 3%
Vitamin B2 0.104mg 0.142mg 3%
Folate 38µg 29µg 2%
Fats 1.38g 0.18g 2%
Protein 2g 1.21g 2%
Vitamin B3 0.731mg 0.487mg 2%
Monounsaturated fat 0.476g 0.016g 1%
Saturated fat 0.26g 0.044g 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin B6 0.233mg 0.218mg 1%
Vitamin E 0.12mg 1%
Vitamin A 1µg 10µg 1%
Sodium 27mg 2mg 1%
Net carbs 27.76g 2.25g N/A
Sugar 2.2g N/A
Zinc 0.25mg 0.29mg 0%
Selenium 0.2µg 0%
Tryptophan 0.022mg 0.011mg 0%
Threonine 0.071mg 0.028mg 0%
Isoleucine 0.079mg 0.042mg 0%
Leucine 0.118mg 0.069mg 0%
Lysine 0.118mg 0.065mg 0%
Methionine 0.047mg 0.017mg 0%
Phenylalanine 0.084mg 0.041mg 0%
Valine 0.112mg 0.053mg 0%
Histidine 0.055mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +65.3%
Contains more FatsFats +666.7%
Contains more CarbsCarbs +728.7%
Contains more OtherOther +14.5%
Contains more WaterWater +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +2875%
Contains more Poly. FatPolyunsaturated fat +512.4%
Contains less Sat. FatSaturated fat -83.1%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.