Cornmeal vs. Summer squash — In-Depth Nutrition Comparison
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Summary of differences between cornmeal and summer squash
- Cornmeal has more iron, folate, vitamin B1, vitamin B3, selenium, vitamin B2, fiber, and phosphorus, while summer squash has more vitamin C.
- Cornmeal covers your daily need for iron, 50% more than summer squash.
- Cornmeal contains 53 times more selenium than summer squash. While cornmeal contains 10.5µg of selenium, summer squash contains only 0.2µg.
- Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Squash, summer, all varieties, raw.
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 | +88.2% |
| Contains more IronIron | +1145.7% |
| Contains more CopperCopper | +49% |
| Contains more ZincZinc | +127.6% |
| Contains more PhosphorusPhosphorus | +160.5% |
| Contains more SeleniumSelenium | +5150% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +84.5% |
| Contains less SodiumSodium | -71.4% |
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 B1Vitamin B1 | +1047.9% |
| Contains more Vitamin B2Vitamin B2 | +169% |
| Contains more Vitamin B3Vitamin B3 | +920.1% |
| Contains more Vitamin B5Vitamin B5 | +54.8% |
| Contains more FolateFolate | +620.7% |
| Contains more CholineCholine | +28.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +487.6% |
| Contains more FatsFats | +872.2% |
| Contains more CarbsCarbs | +2271.6% |
| Contains more WaterWater | +746.5% |
| Contains more OtherOther | +21.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 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 | +2337.5% |
| Contains more Poly. FatPolyunsaturated fat | +830.3% |
| Contains less Sat. FatSaturated fat | -80% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
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 | +2166.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +33.9% |
| Contains more FructoseFructose | +458.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.36mg | 0.35mg | 50% |
| Folate | 209µg | 29µg | 45% |
| Vitamin B1 | 0.551mg | 0.048mg | 42% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 4.968mg | 0.487mg | 28% |
| Carbs | 79.45g | 3.35g | 25% |
| Vitamin C | 0mg | 17mg | 19% |
| Selenium | 10.5µg | 0.2µg | 19% |
| Vitamin B2 | 0.382mg | 0.142mg | 18% |
| Calories | 370kcal | 16kcal | 18% |
| Protein | 7.11g | 1.21g | 12% |
| Fiber | 3.9g | 1.1g | 11% |
| Phosphorus | 99mg | 38mg | 9% |
| Polyunsaturated fat | 0.828g | 0.089g | 5% |
| Potassium | 142mg | 262mg | 4% |
| Magnesium | 32mg | 17mg | 4% |
| Vitamin K | 0µg | 3µg | 3% |
| Copper | 0.076mg | 0.051mg | 3% |
| Zinc | 0.66mg | 0.29mg | 3% |
| Vitamin B6 | 0.182mg | 0.218mg | 3% |
| Vitamin B5 | 0.24mg | 0.155mg | 2% |
| Fats | 1.75g | 0.18g | 2% |
| Monounsaturated fat | 0.39g | 0.016g | 1% |
| Saturated fat | 0.22g | 0.044g | 1% |
| Fructose | 0.17g | 0.95g | 1% |
| Calcium | 3mg | 15mg | 1% |
| Net carbs | 75.55g | 2.25g | N/A |
| Sugar | 1.61g | 2.2g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin E | 0.12mg | 0.12mg | 0% |
| Vitamin A | 11µg | 10µg | 0% |
| Manganese | 0.174mg | 0.175mg | 0% |
| Choline | 8.6mg | 6.7mg | 0% |
| Tryptophan | 0.038mg | 0.011mg | 0% |
| Threonine | 0.172mg | 0.028mg | 0% |
| Isoleucine | 0.242mg | 0.042mg | 0% |
| Leucine | 1.006mg | 0.069mg | 0% |
| Lysine | 0.105mg | 0.065mg | 0% |
| Methionine | 0.162mg | 0.017mg | 0% |
| Phenylalanine | 0.366mg | 0.041mg | 0% |
| Valine | 0.337mg | 0.053mg | 0% |
| Histidine | 0.172mg | 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
42%
16%
Minerals Daily Need Coverage Score
37%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 55)
Which food is cheaper?
Summer squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal is lower in Sugar (difference - 0.59g)
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)