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Mixed nuts vs. Summer squash — In-Depth Nutrition Comparison

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How are mixed nuts and summer squash different?

  • Mixed nuts are higher than summer squash in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, iron, and zinc.
  • Mixed nuts cover your daily need for copper, 95% more than summer squash.
  • Mixed nuts contain 198 times more saturated fat than summer squash. Mixed nuts contain 8.711g of saturated fat, while summer squash contains 0.044g.
  • Mixed nuts have a higher glycemic index (24) than summer squash (13).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Squash, summer, all varieties, raw types were used in this article.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +1247.1%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +645.7%
Contains more CopperCopper +1678.4%
Contains more ZincZinc +1058.6%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +1065.7%
Contains more SeleniumSelenium +16850%
Contains less SodiumSodium -60%

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +6416.7%
Contains more Vitamin B1Vitamin B1 +293.8%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +1483%
Contains more Vitamin B5Vitamin B5 +635.5%
Contains more Vitamin B6Vitamin B6 +61.5%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +186.2%
Contains more CholineCholine +676.1%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +1556.2%
Contains more FatsFats +29872.2%
Contains more CarbsCarbs +528.4%
Contains more OtherOther +364.5%
Contains more WaterWater +4450%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +177950%
Contains more Poly. FatPolyunsaturated fat +16318%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +13733.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Summer squash DV% diff.
Polyunsaturated fat 14.612g 0.089g 97%
Copper 0.907mg 0.051mg 95%
Fats 53.95g 0.18g 83%
Manganese 2.04mg 0.175mg 81%
Monounsaturated fat 28.488g 0.016g 71%
Selenium 33.9µg 0.2µg 61%
Phosphorus 456mg 38mg 60%
Vitamin E 7.82mg 0.12mg 51%
Magnesium 229mg 17mg 50%
Vitamin B3 7.709mg 0.487mg 45%
Saturated fat 8.711g 0.044g 39%
Protein 20.04g 1.21g 38%
Calories 607kcal 16kcal 30%
Iron 2.61mg 0.35mg 28%
Zinc 3.36mg 0.29mg 28%
Fiber 7g 1.1g 24%
Vitamin B5 1.14mg 0.155mg 20%
Vitamin C 0.5mg 17mg 18%
Folate 83µg 29µg 14%
Vitamin B1 0.189mg 0.048mg 12%
Potassium 632mg 262mg 11%
Vitamin B6 0.352mg 0.218mg 10%
Calcium 117mg 15mg 10%
Choline 52mg 6.7mg 8%
Carbs 21.05g 3.35g 6%
Vitamin B2 0.196mg 0.142mg 4%
Starch 4.2g 2%
Vitamin K 5.7µg 3µg 2%
Fructose 0g 0.95g 1%
Vitamin A 0µg 10µg 1%
Net carbs 14.05g 2.25g N/A
Sugar 4.15g 2.2g N/A
Sodium 5mg 2mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.011mg 0%
Threonine 0.703mg 0.028mg 0%
Isoleucine 0.826mg 0.042mg 0%
Leucine 1.656mg 0.069mg 0%
Lysine 0.782mg 0.065mg 0%
Methionine 0.283mg 0.017mg 0%
Phenylalanine 1.182mg 0.041mg 0%
Valine 1.001mg 0.053mg 0%
Histidine 0.572mg 0.025mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
16%
Summer squash
Minerals Daily Need Coverage Score
139%
Mixed nuts
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 8.667g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 11)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.