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Milk vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between milk and summer squash

  • Milk has more vitamin B12, calcium, phosphorus, vitamin D, and selenium, while summer squash has more vitamin C, vitamin B6, manganese, and folate.
  • Milk covers your daily need for vitamin B12, 20% more than summer squash.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of milk is 31.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Squash, summer, all varieties, raw.

Infographic

Milk 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +733.3%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +1550%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +1066.7%
Contains more CopperCopper +410%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +5733.3%

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.
Milk
Milk
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.3%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +164.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B3Vitamin B3 +423.7%
Contains more Vitamin B6Vitamin B6 +489.2%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +480%

All nutrients comparison - raw data values

Nutrient Milk Summer squash DV% diff.
Vitamin B12 0.47µg 0µg 20%
Vitamin C 0mg 17mg 19%
Vitamin B6 0.037mg 0.218mg 14%
Calcium 125mg 15mg 11%
Phosphorus 95mg 38mg 8%
Manganese 0.003mg 0.175mg 7%
Selenium 3.3µg 0.2µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Folate 5µg 29µg 6%
Copper 0.01mg 0.051mg 5%
Vitamin A 58µg 10µg 5%
Vitamin B5 0.361mg 0.155mg 4%
Protein 3.37g 1.21g 4%
Fiber 0g 1.1g 4%
Iron 0.03mg 0.35mg 4%
Potassium 150mg 262mg 3%
Saturated fat 0.633g 0.044g 3%
Vitamin B2 0.185mg 0.142mg 3%
Vitamin K 0.1µg 3µg 2%
Sodium 44mg 2mg 2%
Choline 17.7mg 6.7mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B3 0.093mg 0.487mg 2%
Vitamin B1 0.02mg 0.048mg 2%
Monounsaturated fat 0.277g 0.016g 1%
Fructose 0g 0.95g 1%
Calories 42kcal 16kcal 1%
Vitamin E 0.01mg 0.12mg 1%
Fats 0.97g 0.18g 1%
Magnesium 11mg 17mg 1%
Carbs 4.99g 3.35g 1%
Zinc 0.42mg 0.29mg 1%
Net carbs 4.99g 2.25g N/A
Sugar 5.2g 2.2g N/A
Polyunsaturated fat 0.035g 0.089g 0%
Tryptophan 0.043mg 0.011mg 0%
Threonine 0.143mg 0.028mg 0%
Isoleucine 0.174mg 0.042mg 0%
Leucine 0.319mg 0.069mg 0%
Lysine 0.282mg 0.065mg 0%
Methionine 0.088mg 0.017mg 0%
Phenylalanine 0.174mg 0.041mg 0%
Valine 0.22mg 0.053mg 0%
Histidine 0.101mg 0.025mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +178.5%
Contains more FatsFats +438.9%
Contains more CarbsCarbs +49%
Contains more OtherOther +21%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
30% 11% 60%
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 +1631.3%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +154.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.