Plantain raw vs. Summer squash — In-Depth Nutrition Comparison
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How are plantain raw and summer squash different?
- Plantain raw is richer in vitamin A, potassium, and vitamin B6, while summer squash is higher in vitamin B2.
- Plantain raw covers your daily need for vitamin A, 19% more than summer squash.
- Plantain raw contains 7 times more sugar than summer squash. Plantain raw contains 15g of sugar, while summer squash contains 2.2g.
- Plantain raw has a higher glycemic index (37) than summer squash (13).
Plantains, raw and Squash, summer, all varieties, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +117.6% |
| Contains more PotassiumPotassium | +90.5% |
| Contains more IronIron | +71.4% |
| Contains more CopperCopper | +58.8% |
| Contains more SeleniumSelenium | +650% |
| Contains more CalciumCalcium | +400% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +11.8% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin AVitamin A | +460% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B3Vitamin B3 | +40.9% |
| Contains more Vitamin B5Vitamin B5 | +67.7% |
| Contains more Vitamin B6Vitamin B6 | +37.2% |
| Contains more CholineCholine | +101.5% |
| Contains more Vitamin B2Vitamin B2 | +163% |
| Contains more Vitamin KVitamin K | +328.6% |
| Contains more FolateFolate | +31.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more FatsFats | +105.6% |
| Contains more CarbsCarbs | +851.9% |
| Contains more OtherOther | +87.1% |
| Contains more WaterWater | +45% |
~equal in
Protein
~1.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
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 | +100% |
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +29% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Carbs | 31.89g | 3.35g | 10% |
| Manganese | 0.175mg | 8% | |
| Vitamin B2 | 0.054mg | 0.142mg | 7% |
| Potassium | 499mg | 262mg | 7% |
| Vitamin B6 | 0.299mg | 0.218mg | 6% |
| Calories | 122kcal | 16kcal | 5% |
| Vitamin A | 56µg | 10µg | 5% |
| Magnesium | 37mg | 17mg | 5% |
| Fiber | 2.3g | 1.1g | 5% |
| Copper | 0.081mg | 0.051mg | 3% |
| Iron | 0.6mg | 0.35mg | 3% |
| Vitamin K | 0.7µg | 3µg | 2% |
| Folate | 22µg | 29µg | 2% |
| Vitamin B5 | 0.26mg | 0.155mg | 2% |
| Vitamin C | 18.4mg | 17mg | 2% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Vitamin B3 | 0.686mg | 0.487mg | 1% |
| Choline | 13.5mg | 6.7mg | 1% |
| Fructose | 0.95g | 1% | |
| Phosphorus | 34mg | 38mg | 1% |
| Zinc | 0.14mg | 0.29mg | 1% |
| Calcium | 3mg | 15mg | 1% |
| Protein | 1.3g | 1.21g | 0% |
| Fats | 0.37g | 0.18g | 0% |
| Net carbs | 29.59g | 2.25g | N/A |
| Sugar | 15g | 2.2g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.14mg | 0.12mg | 0% |
| Vitamin B1 | 0.052mg | 0.048mg | 0% |
| Saturated fat | 0.143g | 0.044g | 0% |
| Monounsaturated fat | 0.032g | 0.016g | 0% |
| Polyunsaturated fat | 0.069g | 0.089g | 0% |
| Tryptophan | 0.015mg | 0.011mg | 0% |
| Threonine | 0.034mg | 0.028mg | 0% |
| Isoleucine | 0.036mg | 0.042mg | 0% |
| Leucine | 0.059mg | 0.069mg | 0% |
| Lysine | 0.06mg | 0.065mg | 0% |
| Methionine | 0.017mg | 0.017mg | 0% |
| Phenylalanine | 0.044mg | 0.041mg | 0% |
| Valine | 0.046mg | 0.053mg | 0% |
| Histidine | 0.064mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
16%
Minerals Daily Need Coverage Score
15%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 12.8g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.