Bran raw vs. Summer squash — In-Depth Nutrition Comparison
Compare
The main differences between bran raw and summer squash
- Summer squash contains less manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc than bran raw.
- Daily need coverage for manganese for bran raw is 237% higher.
- Summer squash has 226 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while summer squash has 0.2µg.
- Bran raw has a higher glycemic index than summer squash.
Food types used in this article are Oat bran, raw and Squash, summer, all varieties, raw.
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.
| Contains more MagnesiumMagnesium | +1282.4% |
| Contains more CalciumCalcium | +286.7% |
| Contains more PotassiumPotassium | +116% |
| Contains more IronIron | +1445.7% |
| Contains more CopperCopper | +690.2% |
| Contains more ZincZinc | +972.4% |
| Contains more PhosphorusPhosphorus | +1831.6% |
| Contains more ManganeseManganese | +3117.1% |
| Contains more SeleniumSelenium | +22500% |
| Contains less SodiumSodium | -50% |
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 | +741.7% |
| Contains more Vitamin B1Vitamin B1 | +2337.5% |
| Contains more Vitamin B2Vitamin B2 | +54.9% |
| Contains more Vitamin B3Vitamin B3 | +91.8% |
| Contains more Vitamin B5Vitamin B5 | +863.9% |
| Contains more FolateFolate | +79.3% |
| Contains more CholineCholine | +380.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +32.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +1329.8% |
| Contains more FatsFats | +3805.6% |
| Contains more CarbsCarbs | +1876.7% |
| Contains more OtherOther | +367.7% |
| Contains more WaterWater | +1344.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 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 | +14750% |
| Contains more Poly. FatPolyunsaturated fat | +3007.9% |
| Contains less Sat. FatSaturated fat | -96.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 0.175mg | 237% |
| Phosphorus | 734mg | 38mg | 99% |
| Vitamin B1 | 1.17mg | 0.048mg | 94% |
| Selenium | 45.2µg | 0.2µg | 82% |
| Iron | 5.41mg | 0.35mg | 63% |
| Fiber | 15.4g | 1.1g | 57% |
| Magnesium | 235mg | 17mg | 52% |
| Copper | 0.403mg | 0.051mg | 39% |
| Protein | 17.3g | 1.21g | 32% |
| Vitamin B5 | 1.494mg | 0.155mg | 27% |
| Zinc | 3.11mg | 0.29mg | 26% |
| Carbs | 66.22g | 3.35g | 21% |
| Vitamin C | 0mg | 17mg | 19% |
| Polyunsaturated fat | 2.766g | 0.089g | 18% |
| Calories | 246kcal | 16kcal | 12% |
| Fats | 7.03g | 0.18g | 11% |
| Potassium | 566mg | 262mg | 9% |
| Saturated fat | 1.328g | 0.044g | 6% |
| Vitamin E | 1.01mg | 0.12mg | 6% |
| Vitamin B2 | 0.22mg | 0.142mg | 6% |
| Monounsaturated fat | 2.376g | 0.016g | 6% |
| Folate | 52µg | 29µg | 6% |
| Choline | 32.2mg | 6.7mg | 5% |
| Calcium | 58mg | 15mg | 4% |
| Vitamin B6 | 0.165mg | 0.218mg | 4% |
| Vitamin B3 | 0.934mg | 0.487mg | 3% |
| Vitamin A | 0µg | 10µg | 1% |
| Fructose | 0.95g | 1% | |
| Net carbs | 50.82g | 2.25g | N/A |
| Sugar | 1.45g | 2.2g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin K | 3.2µg | 3µg | 0% |
| Tryptophan | 0.335mg | 0.011mg | 0% |
| Threonine | 0.502mg | 0.028mg | 0% |
| Isoleucine | 0.668mg | 0.042mg | 0% |
| Leucine | 1.374mg | 0.069mg | 0% |
| Lysine | 0.76mg | 0.065mg | 0% |
| Methionine | 0.335mg | 0.017mg | 0% |
| Phenylalanine | 0.908mg | 0.041mg | 0% |
| Valine | 0.964mg | 0.053mg | 0% |
| Histidine | 0.41mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
44%
16%
Minerals Daily Need Coverage Score
195%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 1.284g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.75g)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)