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Chinese cuisine vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between chinese cuisine and summer squash

  • Chinese cuisine has more vitamin K, vitamin A, vitamin B12, selenium, zinc, iron, and vitamin B5; however, summer squash has more vitamin B2 and vitamin C.
  • Daily need coverage for vitamin K for chinese cuisine is 40% higher.
  • Summer squash is lower in sodium.
  • Chinese cuisine has a higher glycemic index than summer squash.

Food types used in this article are Restaurant, Chinese, beef, and vegetables and Squash, summer, all varieties, raw.

Infographic

Chinese cuisine 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% 18% 42% 16% 41% 33% 53% 19% 37%
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 IronIron +217.1%
Contains more ZincZinc +417.2%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +3250%
Contains more MagnesiumMagnesium +13.3%
Contains more PotassiumPotassium +28.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +19%
~equal in Copper ~0.051mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 AVitamin A +530%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +171%
Contains more Vitamin B5Vitamin B5 +185.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1610%
Contains more FolateFolate +55.2%
Contains more CholineCholine +414.9%
Contains more Vitamin CVitamin C +46.6%
Contains more Vitamin B1Vitamin B1 +45.5%
Contains more Vitamin B2Vitamin B2 +158.2%
Contains more Vitamin B6Vitamin B6 +35.4%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Summer squash DV% diff.
Vitamin K 51.3µg 3µg 40%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 2mg 18%
Polyunsaturated fat 2.13g 0.089g 14%
Protein 7.08g 1.21g 12%
Selenium 6.7µg 0.2µg 12%
Zinc 1.5mg 0.29mg 11%
Iron 1.11mg 0.35mg 10%
Fats 5.3g 0.18g 8%
Vitamin B2 0.055mg 0.142mg 7%
Vitamin A 63µg 10µg 6%
Vitamin B5 0.443mg 0.155mg 6%
Vitamin C 11.6mg 17mg 6%
Vitamin B3 1.32mg 0.487mg 5%
Choline 34.5mg 6.7mg 5%
Cholesterol 14mg 0mg 5%
Phosphorus 76mg 38mg 5%
Vitamin E 0.82mg 0.12mg 5%
Vitamin B6 0.161mg 0.218mg 4%
Folate 45µg 29µg 4%
Saturated fat 0.978g 0.044g 4%
Calories 105kcal 16kcal 4%
Monounsaturated fat 1.217g 0.016g 3%
Potassium 204mg 262mg 2%
Fiber 1.5g 1.1g 2%
Manganese 0.147mg 0.175mg 1%
Carbs 7.29g 3.35g 1%
Fructose 0.55g 0.95g 1%
Calcium 22mg 15mg 1%
Vitamin B1 0.033mg 0.048mg 1%
Starch 1.82g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 2.25g N/A
Vitamin D 3IU 0IU 0%
Magnesium 15mg 17mg 0%
Sugar 2.41g 2.2g N/A
Copper 0.049mg 0.051mg 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.011mg 0%
Threonine 0.313mg 0.028mg 0%
Isoleucine 0.314mg 0.042mg 0%
Leucine 0.525mg 0.069mg 0%
Lysine 0.552mg 0.065mg 0%
Methionine 0.158mg 0.017mg 0%
Phenylalanine 0.317mg 0.041mg 0%
Valine 0.327mg 0.053mg 0%
Histidine 0.207mg 0.025mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +485.1%
Contains more FatsFats +2844.4%
Contains more CarbsCarbs +117.6%
Contains more OtherOther +143.5%
Contains more WaterWater +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +7506.3%
Contains more Poly. FatPolyunsaturated fat +2293.3%
Contains less Sat. FatSaturated fat -95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 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 StarchStarch +∞%
Contains more SucroseSucrose +3800%
Contains more FructoseFructose +72.7%
~equal in Glucose ~0.75g
~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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.