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  6. Cod vs. Summer squash

Cod vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Cod and Summer squash?

  • Cod is richer in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Choline, Vitamin B3, and Vitamin D, yet Summer squash is richer in Vitamin C, and Manganese.
  • Cod's daily need coverage for Vitamin B5 is 3057% higher.
  • Summer squash contains less Cholesterol.

We used Fish, cod, Atlantic, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Cod 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.
Cod
Cod
7
:
3
Summer squash
Summer squash
Contains more Magnesium +88.2%
Contains more Phosphorus +434.2%
Contains more Potassium +57.6%
Contains more Zinc +55.2%
Contains more Selenium +16450%
Contains less Sodium -96.3%
Contains more Copper +82.1%
Contains more Manganese +1066.7%
Equal in Calcium - 15
Equal in Iron - 0.35
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Magnesium +88.2%
Contains more Phosphorus +434.2%
Contains more Potassium +57.6%
Contains more Zinc +55.2%
Contains more Selenium +16450%
Contains less Sodium -96.3%
Contains more Copper +82.1%
Contains more Manganese +1066.7%
Equal in Calcium - 15
Equal in Iron - 0.35

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.
Cod
Cod
7
:
5
Summer squash
Summer squash
Contains more Vitamin E +433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B3 +323.6%
Contains more Vitamin B5 +98609.7%
Contains more Vitamin B6 +12.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin C +1600%
Contains more Vitamin B2 +118.5%
Contains more Folate +314.3%
Contains more Vitamin K +2900%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Summer squash
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 E +433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B3 +323.6%
Contains more Vitamin B5 +98609.7%
Contains more Vitamin B6 +12.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin C +1600%
Contains more Vitamin B2 +118.5%
Contains more Folate +314.3%
Contains more Vitamin K +2900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Summer squash
Summer squash
Contains more Protein +1371.9%
Contains more Fats +272.2%
Contains more Carbs +∞%
Contains more Water +16.5%
Contains more Other +106.7%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +1371.9%
Contains more Fats +272.2%
Contains more Carbs +∞%
Contains more Water +16.5%
Contains more Other +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +159.6%
Contains less Saturated Fat -66.4%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +487.5%
Contains more Polyunsaturated fat +159.6%
Contains less Saturated Fat -66.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Summer squash
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Summer squash Opinion
Net carbs 0g 2.25g Summer squash
Protein 17.81g 1.21g Cod
Fats 0.67g 0.18g Cod
Carbs 0g 3.35g Summer squash
Calories 82kcal 16kcal Cod
Fructose 0.95g Summer squash
Sugar 0g 2.2g Cod
Fiber 0g 1.1g Summer squash
Calcium 16mg 15mg Cod
Iron 0.38mg 0.35mg Cod
Magnesium 32mg 17mg Cod
Phosphorus 203mg 38mg Cod
Potassium 413mg 262mg Cod
Sodium 54mg 2mg Summer squash
Zinc 0.45mg 0.29mg Cod
Copper 0.028mg 0.051mg Summer squash
Manganese 0.015mg 0.175mg Summer squash
Selenium 33.1µg 0.2µg Cod
Vitamin A 40IU 200IU Summer squash
Vitamin A RAE 12µg 10µg Cod
Vitamin E 0.64mg 0.12mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 17mg Summer squash
Vitamin B1 0.076mg 0.048mg Cod
Vitamin B2 0.065mg 0.142mg Summer squash
Vitamin B3 2.063mg 0.487mg Cod
Vitamin B5 153mg 0.155mg Cod
Vitamin B6 0.245mg 0.218mg Cod
Folate 7µg 29µg Summer squash
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 3µg Summer squash
Tryptophan 0.199mg 0.011mg Cod
Threonine 0.781mg 0.028mg Cod
Isoleucine 0.821mg 0.042mg Cod
Leucine 1.447mg 0.069mg Cod
Lysine 1.635mg 0.065mg Cod
Methionine 0.527mg 0.017mg Cod
Phenylalanine 0.695mg 0.041mg Cod
Valine 0.917mg 0.053mg Cod
Histidine 0.524mg 0.025mg Cod
Cholesterol 43mg 0mg Summer squash
Saturated Fat 0.131g 0.044g Summer squash
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.016g Cod
Polyunsaturated fat 0.231g 0.089g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
790%
Cod
18%
Summer squash
Minerals Daily Need Coverage Score
38%
Cod
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.087g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
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

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.