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  6. Ground beef vs. Summer squash

Ground beef vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Ground beef and Summer squash?

  • Ground beef is richer in Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, Phosphorus, and Choline, yet Summer squash is richer in Vitamin C.
  • Ground beef's daily need coverage for Vitamin B12 is 104% higher.

We used Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Squash, summer, all varieties, raw types in this comparison.

Infographic

Ground beef vs Summer squash infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ground beef
Ground beef
6
:
3
Summer squash
Summer squash
Contains more Calcium +120%
Contains more Iron +548.6%
Contains more Phosphorus +336.8%
Contains more Zinc +1913.8%
Contains more Copper +54.9%
Contains more Selenium +9450%
Contains less Sodium -97.3%
Contains more Manganese +1844.4%
Equal in Magnesium - 17
Equal in Potassium - 262
Ground beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +120%
Contains more Iron +548.6%
Contains more Phosphorus +336.8%
Contains more Zinc +1913.8%
Contains more Copper +54.9%
Contains more Selenium +9450%
Contains less Sodium -97.3%
Contains more Manganese +1844.4%
Equal in Magnesium - 17
Equal in Potassium - 262

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.
Ground beef
Ground beef
6
:
4
Summer squash
Summer squash
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +726.7%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2122.2%
Contains more Vitamin C +∞%
Contains more Folate +314.3%
Equal in Vitamin E - 0.12
Equal in Vitamin B1 - 0.048
Equal in Vitamin K - 3
Ground beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
Summer squash
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 B2 +20.4%
Contains more Vitamin B3 +726.7%
Contains more Vitamin B5 +230.3%
Contains more Vitamin B6 +42.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2122.2%
Contains more Vitamin C +∞%
Contains more Folate +314.3%
Equal in Vitamin E - 0.12
Equal in Vitamin B1 - 0.048
Equal in Vitamin K - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ground beef
Ground beef
3
:
2
Summer squash
Summer squash
Contains more Protein +1872.7%
Contains more Fats +8438.9%
Contains more Other +285.5%
Contains more Carbs +∞%
Contains more Water +62.1%
Ground beef
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +1872.7%
Contains more Fats +8438.9%
Contains more Other +285.5%
Contains more Carbs +∞%
Contains more Water +62.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ground beef
Ground beef
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +45662.5%
Contains more Polyunsaturated fat +358.4%
Contains less Saturated Fat -99.3%
Ground beef
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +45662.5%
Contains more Polyunsaturated fat +358.4%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground beef Summer squash
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ground beef Summer squash Opinion
Net carbs 0g 2.25g Summer squash
Protein 23.87g 1.21g Ground beef
Fats 15.37g 0.18g Ground beef
Carbs 0g 3.35g Summer squash
Calories 241kcal 16kcal Ground beef
Fructose 0.95g Summer squash
Sugar 0g 2.2g Ground beef
Fiber 0g 1.1g Summer squash
Calcium 33mg 15mg Ground beef
Iron 2.27mg 0.35mg Ground beef
Magnesium 17mg 17mg
Phosphorus 166mg 38mg Ground beef
Potassium 241mg 262mg Summer squash
Sodium 73mg 2mg Summer squash
Zinc 5.84mg 0.29mg Ground beef
Copper 0.079mg 0.051mg Ground beef
Manganese 0.009mg 0.175mg Summer squash
Selenium 19.1µg 0.2µg Ground beef
Vitamin A 9IU 200IU Summer squash
Vitamin A RAE 3µg 10µg Summer squash
Vitamin E 0.12mg 0.12mg
Vitamin D 2IU 0IU Ground beef
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.051mg 0.048mg Ground beef
Vitamin B2 0.171mg 0.142mg Ground beef
Vitamin B3 4.026mg 0.487mg Ground beef
Vitamin B5 0.512mg 0.155mg Ground beef
Vitamin B6 0.311mg 0.218mg Ground beef
Folate 7µg 29µg Summer squash
Vitamin B12 2.49µg 0µg Ground beef
Vitamin K 2.9µg 3µg Summer squash
Tryptophan 0.121mg 0.011mg Ground beef
Threonine 0.923mg 0.028mg Ground beef
Isoleucine 1.055mg 0.042mg Ground beef
Leucine 1.861mg 0.069mg Ground beef
Lysine 1.976mg 0.065mg Ground beef
Methionine 0.614mg 0.017mg Ground beef
Phenylalanine 0.931mg 0.041mg Ground beef
Valine 1.172mg 0.053mg Ground beef
Histidine 0.775mg 0.025mg Ground beef
Cholesterol 88mg 0mg Summer squash
Trans Fat 1.173g 0g Summer squash
Saturated Fat 6.073g 0.044g Summer squash
Monounsaturated Fat 7.322g 0.016g Ground beef
Polyunsaturated fat 0.408g 0.089g Ground beef
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Ground beef
18%
Summer squash
Minerals Daily Need Coverage Score
50%
Ground beef
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 6.029g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.