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  6. English muffin vs. Summer squash

English muffin vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between English muffins and summer squash

  • English muffins have more phosphorus, vitamin B1, copper, manganese, iron, vitamin B3, and fiber; however, summer squash is richer in vitamin C and vitamin B6.
  • English muffins cover your daily sodium needs 20% more than summer squash.
  • Summer squash has 4 times less vitamin B1 than English muffins. English muffins have 0.181mg of vitamin B1, while summer squash has 0.048mg.
  • Summer squash contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Squash, summer, all varieties, raw.

Infographic

English muffin vs Summer squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 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 +23.5%
Contains more CalciumCalcium +246.7%
Contains more IronIron +154.3%
Contains more CopperCopper +152.9%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +104%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.6%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B1Vitamin B1 +277.1%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%
Contains more Vitamin CVitamin C +16900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +407%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg

All nutrients comparison - raw data values

Nutrient English muffin Summer squash DV% diff.
Sodium 464mg 2mg 20%
Vitamin C 0.1mg 17mg 19%
Phosphorus 133mg 38mg 14%
Carbs 46g 3.35g 14%
Vitamin B6 0.043mg 0.218mg 13%
Protein 7.7g 1.21g 13%
Vitamin B1 0.181mg 0.048mg 11%
Calories 235kcal 16kcal 11%
Copper 0.129mg 0.051mg 9%
Manganese 0.357mg 0.175mg 8%
Iron 0.89mg 0.35mg 7%
Vitamin B3 1.566mg 0.487mg 7%
Vitamin B5 0.446mg 0.155mg 6%
Fiber 2.7g 1.1g 6%
Polyunsaturated fat 0.888g 0.089g 5%
Potassium 131mg 262mg 4%
Calcium 52mg 15mg 4%
Zinc 0.7mg 0.29mg 4%
Vitamin K 3µg 3%
Folate 37µg 29µg 2%
Fats 1.8g 0.18g 2%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 0.016g 1%
Saturated fat 0.259g 0.044g 1%
Choline 6.7mg 1%
Vitamin B2 0.154mg 0.142mg 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Magnesium 21mg 17mg 1%
Fructose 0.95g 1%
Net carbs 43.3g 2.25g N/A
Sugar 2.2g N/A
Selenium 0.2µg 0%
Tryptophan 0.092mg 0.011mg 0%
Threonine 0.242mg 0.028mg 0%
Isoleucine 0.315mg 0.042mg 0%
Leucine 0.553mg 0.069mg 0%
Lysine 0.241mg 0.065mg 0%
Methionine 0.139mg 0.017mg 0%
Phenylalanine 0.379mg 0.041mg 0%
Valine 0.353mg 0.053mg 0%
Histidine 0.17mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +536.4%
Contains more FatsFats +900%
Contains more CarbsCarbs +1273.1%
Contains more OtherOther +287.1%
Contains more WaterWater +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +1787.5%
Contains more Poly. FatPolyunsaturated fat +897.8%
Contains less Sat. FatSaturated fat -83%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.