Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garden asparagus vs Summer squash - In-Depth Nutrition Comparison

Compare

Important differences between Garden asparagus and Summer squash

  • Garden asparagus has more Vitamin K, Iron, Copper, Vitamin B1, Vitamin E , and Folate, however Summer squash is richer in Vitamin C, and Vitamin B6.
  • Garden asparagus's daily need coverage for Vitamin K is 32% more.
  • Garden asparagus contains 9 times more Vitamin E than Summer squash. Garden asparagus contains 1.13mg of Vitamin E , while Summer squash contains 0.12mg.

The food varieties used in the comparison are Asparagus, raw and Squash, summer, all varieties, raw.

Infographic

Garden asparagus vs Summer squash infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Folate +79.3%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Folate +79.3%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
18
Summer squash
Mineral Summary Score
27
Garden asparagus
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
7%
Summer squash
Carbohydrates
4%
Garden asparagus
3%
Summer squash
Fats
1%
Garden asparagus
1%
Summer squash

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Summer squash
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Garden asparagus Summer squash Opinion
Calories 20 16 Garden asparagus
Protein 2.2 1.21 Garden asparagus
Fats 0.12 0.18 Summer squash
Vitamin C 5.6 17 Summer squash
Carbs 3.88 3.35 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.35 Garden asparagus
Calcium 24 15 Garden asparagus
Potassium 202 262 Summer squash
Magnesium 14 17 Summer squash
Sugar 1.88 2.2 Garden asparagus
Fiber 2.1 1.1 Garden asparagus
Copper 0.189 0.051 Garden asparagus
Zinc 0.54 0.29 Garden asparagus
Starch
Phosphorus 52 38 Garden asparagus
Sodium 2 2
Vitamin A 756 200 Garden asparagus
Vitamin E 1.13 0.12 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.048 Garden asparagus
Vitamin B2 0.141 0.142 Summer squash
Vitamin B3 0.978 0.487 Garden asparagus
Vitamin B5 0.274 0.155 Garden asparagus
Vitamin B6 0.091 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 41.6 3 Garden asparagus
Folate 52 29 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.044 Garden asparagus
Monounsaturated Fat 0 0.016 Summer squash
Polyunsaturated fat 0.05 0.089 Summer squash
Tryptophan 0.027 0.011 Garden asparagus
Threonine 0.084 0.028 Garden asparagus
Isoleucine 0.075 0.042 Garden asparagus
Leucine 0.128 0.069 Garden asparagus
Lysine 0.104 0.065 Garden asparagus
Methionine 0.031 0.017 Garden asparagus
Phenylalanine 0.075 0.041 Garden asparagus
Valine 0.115 0.053 Garden asparagus
Histidine 0.049 0.025 Garden asparagus
Fructose 1 0.95 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.