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Garden asparagus vs Summer squash - In-Depth Nutrition Comparison

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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
Contains more Magnesium +21.4%
Contains more Potassium +29.7%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
Contains more Magnesium +21.4%
Contains more Potassium +29.7%
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 Folate +79.3%
Contains more Vitamin K +1286.7%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 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 Folate +79.3%
Contains more Vitamin K +1286.7%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Equal in Vitamin B2 - 0.142

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Summer squash Opinion
Net carbs 1.78g 2.25g Summer squash
Protein 2.2g 1.21g Garden asparagus
Fats 0.12g 0.18g Summer squash
Carbs 3.88g 3.35g Garden asparagus
Calories 20kcal 16kcal Garden asparagus
Starch g g
Fructose 1g 0.95g Garden asparagus
Sugar 1.88g 2.2g Garden asparagus
Fiber 2.1g 1.1g Garden asparagus
Calcium 24mg 15mg Garden asparagus
Iron 2.14mg 0.35mg Garden asparagus
Magnesium 14mg 17mg Summer squash
Phosphorus 52mg 38mg Garden asparagus
Potassium 202mg 262mg Summer squash
Sodium 2mg 2mg
Zinc 0.54mg 0.29mg Garden asparagus
Copper 0.189mg 0.051mg Garden asparagus
Vitamin A 756IU 200IU Garden asparagus
Vitamin E 1.13mg 0.12mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 17mg Summer squash
Vitamin B1 0.143mg 0.048mg Garden asparagus
Vitamin B2 0.141mg 0.142mg Summer squash
Vitamin B3 0.978mg 0.487mg Garden asparagus
Vitamin B5 0.274mg 0.155mg Garden asparagus
Vitamin B6 0.091mg 0.218mg Summer squash
Folate 52µg 29µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 3µg Garden asparagus
Tryptophan 0.027mg 0.011mg Garden asparagus
Threonine 0.084mg 0.028mg Garden asparagus
Isoleucine 0.075mg 0.042mg Garden asparagus
Leucine 0.128mg 0.069mg Garden asparagus
Lysine 0.104mg 0.065mg Garden asparagus
Methionine 0.031mg 0.017mg Garden asparagus
Phenylalanine 0.075mg 0.041mg Garden asparagus
Valine 0.115mg 0.053mg Garden asparagus
Histidine 0.049mg 0.025mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.044g Garden asparagus
Monounsaturated Fat 0g 0.016g Summer squash
Polyunsaturated fat 0.05g 0.089g Summer squash

Which food is preferable for your diet?

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

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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

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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.