Nachos vs. Summer squash — In-Depth Nutrition Comparison
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How are nachos and summer squash different?
- Nachos are higher in vitamin E, phosphorus, selenium, vitamin K, fiber, vitamin B1, and magnesium; however, summer squash is richer in vitamin C.
- Daily need coverage for vitamin E for nachos is 26% higher.
- Nachos contain 157 times more sodium than summer squash. While nachos contain 313mg of sodium, summer squash contains only 2mg.
- Summer squash has a lower glycemic index (13) than nachos (75).
Fast foods, nachos, with cheese and Squash, summer, all varieties, raw are the varieties 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 | +147.1% |
| Contains more CalciumCalcium | +320% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +25.5% |
| Contains more ZincZinc | +196.6% |
| Contains more PhosphorusPhosphorus | +421.1% |
| Contains more SeleniumSelenium | +4200% |
| Contains less SodiumSodium | -99.4% |
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 EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +156.3% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +145.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +543.3% |
| Contains more Vitamin CVitamin C | +1445.5% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +190% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 14.02g | 0.016g | 35% |
| Fats | 21.5g | 0.18g | 33% |
| Polyunsaturated fat | 5.04g | 0.089g | 33% |
| Vitamin E | 4.08mg | 0.12mg | 26% |
| Phosphorus | 198mg | 38mg | 23% |
| Vitamin C | 1.1mg | 17mg | 18% |
| Calories | 343kcal | 16kcal | 16% |
| Selenium | 8.6µg | 0.2µg | 15% |
| Sodium | 313mg | 2mg | 14% |
| Vitamin K | 19.3µg | 3µg | 14% |
| Starch | 28.33g | 12% | |
| Carbs | 34.91g | 3.35g | 11% |
| Saturated fat | 2.173g | 0.044g | 10% |
| Fiber | 3.2g | 1.1g | 8% |
| Protein | 4.32g | 1.21g | 6% |
| Magnesium | 42mg | 17mg | 6% |
| Vitamin B1 | 0.123mg | 0.048mg | 6% |
| Calcium | 63mg | 15mg | 5% |
| Iron | 0.75mg | 0.35mg | 5% |
| Zinc | 0.86mg | 0.29mg | 5% |
| Vitamin B5 | 0.38mg | 0.155mg | 5% |
| Folate | 10µg | 29µg | 5% |
| Choline | 26.4mg | 6.7mg | 4% |
| Potassium | 362mg | 262mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Cholesterol | 3mg | 0mg | 1% |
| Copper | 0.064mg | 0.051mg | 1% |
| Vitamin A | 5µg | 10µg | 1% |
| Manganese | 0.187mg | 0.175mg | 1% |
| Vitamin B2 | 0.133mg | 0.142mg | 1% |
| Vitamin B3 | 0.63mg | 0.487mg | 1% |
| Fructose | 0g | 0.95g | 1% |
| Net carbs | 31.71g | 2.25g | N/A |
| Sugar | 2.17g | 2.2g | N/A |
| Vitamin B6 | 0.215mg | 0.218mg | 0% |
| Trans fat | 0.058g | 0g | N/A |
| Tryptophan | 0.042mg | 0.011mg | 0% |
| Threonine | 0.156mg | 0.028mg | 0% |
| Isoleucine | 0.187mg | 0.042mg | 0% |
| Leucine | 0.521mg | 0.069mg | 0% |
| Lysine | 0.156mg | 0.065mg | 0% |
| Methionine | 0.094mg | 0.017mg | 0% |
| Phenylalanine | 0.229mg | 0.041mg | 0% |
| Valine | 0.25mg | 0.053mg | 0% |
| Histidine | 0.135mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +257% |
| Contains more FatsFats | +11844.4% |
| Contains more CarbsCarbs | +942.1% |
| Contains more OtherOther | +201.6% |
| Contains more WaterWater | +153% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 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 | +87525% |
| Contains more Poly. FatPolyunsaturated fat | +5562.9% |
| Contains less Sat. FatSaturated fat | -98% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
28.33 g
Sucrose:
0.53 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.63 g
Maltose:
0 g
Galactose:
0 g
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 | +1666.7% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
