Lentil vs. Summer squash — In-Depth Nutrition Comparison
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Differences between lentil and summer squash
- Lentil is higher in folate, iron, fiber, copper, phosphorus, manganese, vitamin B1, vitamin B5, and zinc; however, summer squash is richer in vitamin C.
- Lentil's daily need coverage for folate is 38% higher.
- Lentil has 10 times more iron than summer squash. While lentil has 3.33mg of iron, summer squash has only 0.35mg.
- Summer squash has a lower glycemic index (13) than lentil (29).
The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Squash, summer, all varieties, raw.
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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 | +111.8% |
| Contains more CalciumCalcium | +26.7% |
| Contains more PotassiumPotassium | +40.8% |
| Contains more IronIron | +851.4% |
| Contains more CopperCopper | +392.2% |
| Contains more ZincZinc | +337.9% |
| Contains more PhosphorusPhosphorus | +373.7% |
| Contains more ManganeseManganese | +182.3% |
| Contains more SeleniumSelenium | +1300% |
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 | +252.1% |
| Contains more Vitamin B3Vitamin B3 | +117.7% |
| Contains more Vitamin B5Vitamin B5 | +311.6% |
| Contains more FolateFolate | +524.1% |
| Contains more CholineCholine | +388.1% |
| Contains more Vitamin CVitamin C | +1033.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +94.5% |
| Contains more Vitamin B6Vitamin B6 | +22.5% |
| Contains more Vitamin KVitamin K | +76.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 29µg | 38% |
| Iron | 3.33mg | 0.35mg | 37% |
| Fiber | 7.9g | 1.1g | 27% |
| Copper | 0.251mg | 0.051mg | 22% |
| Phosphorus | 180mg | 38mg | 20% |
| Vitamin C | 1.5mg | 17mg | 17% |
| Protein | 9.02g | 1.21g | 16% |
| Manganese | 0.494mg | 0.175mg | 14% |
| Vitamin B1 | 0.169mg | 0.048mg | 10% |
| Vitamin B5 | 0.638mg | 0.155mg | 10% |
| Zinc | 1.27mg | 0.29mg | 9% |
| Carbs | 20.13g | 3.35g | 6% |
| Choline | 32.7mg | 6.7mg | 5% |
| Vitamin B2 | 0.073mg | 0.142mg | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 116kcal | 16kcal | 5% |
| Magnesium | 36mg | 17mg | 5% |
| Vitamin B3 | 1.06mg | 0.487mg | 4% |
| Potassium | 369mg | 262mg | 3% |
| Vitamin B6 | 0.178mg | 0.218mg | 3% |
| Vitamin A | 0µg | 10µg | 1% |
| Polyunsaturated fat | 0.175g | 0.089g | 1% |
| Vitamin K | 1.7µg | 3µg | 1% |
| Fructose | 0.95g | 1% | |
| Fats | 0.38g | 0.18g | 0% |
| Net carbs | 12.23g | 2.25g | N/A |
| Calcium | 19mg | 15mg | 0% |
| Sugar | 1.8g | 2.2g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.11mg | 0.12mg | 0% |
| Saturated fat | 0.053g | 0.044g | 0% |
| Monounsaturated fat | 0.064g | 0.016g | 0% |
| Tryptophan | 0.081mg | 0.011mg | 0% |
| Threonine | 0.323mg | 0.028mg | 0% |
| Isoleucine | 0.39mg | 0.042mg | 0% |
| Leucine | 0.654mg | 0.069mg | 0% |
| Lysine | 0.63mg | 0.065mg | 0% |
| Methionine | 0.077mg | 0.017mg | 0% |
| Phenylalanine | 0.445mg | 0.041mg | 0% |
| Valine | 0.448mg | 0.053mg | 0% |
| Histidine | 0.254mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +645.5% |
| Contains more FatsFats | +111.1% |
| Contains more CarbsCarbs | +500.9% |
| Contains more OtherOther | +33.9% |
| Contains more WaterWater | +35.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 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 | +300% |
| Contains more Poly. FatPolyunsaturated fat | +96.6% |
| Contains less Sat. FatSaturated fat | -17% |
