Matzo vs. Summer squash — In-Depth Nutrition Comparison
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How are matzo and summer squash different?
- Matzo is richer in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, fiber, and phosphorus, while summer squash is higher in vitamin C and vitamin B6.
- Matzo covers your daily need for selenium, 67% more than summer squash.
- Matzo contains 9 times more iron than summer squash. Matzo contains 3.16mg of iron, while summer squash contains 0.35mg.
Crackers, matzo, plain and Squash, summer, all varieties, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +47.1% |
| Contains more IronIron | +802.9% |
| Contains more CopperCopper | +17.6% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +134.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +271.4% |
| Contains more SeleniumSelenium | +18350% |
| Contains more CalciumCalcium | +15.4% |
| Contains more PotassiumPotassium | +133.9% |
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 | +706.3% |
| Contains more Vitamin B2Vitamin B2 | +104.9% |
| Contains more Vitamin B3Vitamin B3 | +699.2% |
| Contains more Vitamin B5Vitamin B5 | +185.8% |
| Contains more CholineCholine | +61.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +89.6% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +70.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 0.2µg | 67% |
| Iron | 3.16mg | 0.35mg | 35% |
| Vitamin B1 | 0.387mg | 0.048mg | 28% |
| Carbs | 83.7g | 3.35g | 27% |
| Vitamin B3 | 3.892mg | 0.487mg | 21% |
| Manganese | 0.65mg | 0.175mg | 21% |
| Calories | 395kcal | 16kcal | 19% |
| Vitamin C | 0mg | 17mg | 19% |
| Protein | 10g | 1.21g | 18% |
| Vitamin B2 | 0.291mg | 0.142mg | 11% |
| Vitamin B6 | 0.115mg | 0.218mg | 8% |
| Fiber | 3g | 1.1g | 8% |
| Phosphorus | 89mg | 38mg | 7% |
| Vitamin B5 | 0.443mg | 0.155mg | 6% |
| Zinc | 0.68mg | 0.29mg | 4% |
| Potassium | 112mg | 262mg | 4% |
| Polyunsaturated fat | 0.603g | 0.089g | 3% |
| Folate | 17µg | 29µg | 3% |
| Magnesium | 25mg | 17mg | 2% |
| Vitamin K | 0.3µg | 3µg | 2% |
| Fats | 1.4g | 0.18g | 2% |
| Saturated fat | 0.226g | 0.044g | 1% |
| Choline | 10.8mg | 6.7mg | 1% |
| Fructose | 0.95g | 1% | |
| Vitamin A | 0µg | 10µg | 1% |
| Copper | 0.06mg | 0.051mg | 1% |
| Net carbs | 80.7g | 2.25g | N/A |
| Calcium | 13mg | 15mg | 0% |
| Sugar | 0.29g | 2.2g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0.12mg | 0% |
| Monounsaturated fat | 0.127g | 0.016g | 0% |
| Tryptophan | 0.116mg | 0.011mg | 0% |
| Threonine | 0.267mg | 0.028mg | 0% |
| Isoleucine | 0.371mg | 0.042mg | 0% |
| Leucine | 0.692mg | 0.069mg | 0% |
| Lysine | 0.193mg | 0.065mg | 0% |
| Methionine | 0.176mg | 0.017mg | 0% |
| Phenylalanine | 0.494mg | 0.041mg | 0% |
| Valine | 0.42mg | 0.053mg | 0% |
| Histidine | 0.213mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +726.4% |
| Contains more FatsFats | +677.8% |
| Contains more CarbsCarbs | +2398.5% |
| Contains more WaterWater | +2100.9% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 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 | +693.8% |
| Contains more Poly. FatPolyunsaturated fat | +577.5% |
| Contains less Sat. FatSaturated fat | -80.5% |
