Oatmeal vs. Summer squash — In-Depth Nutrition Comparison
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The main differences between oatmeal and summer squash
- Oatmeal has more iron, vitamin B1, manganese, vitamin B3, selenium, calcium, vitamin B2, and phosphorus; however, summer squash has more vitamin C and potassium.
- Daily need coverage for iron for oatmeal is 70% higher.
- Summer squash has 25 times less selenium than oatmeal. Oatmeal has 5µg of selenium, while summer squash has 0.2µg.
- Oatmeal has a higher glycemic index than summer squash.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Squash, summer, all varieties, raw.
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 | +52.9% |
| Contains more CalciumCalcium | +433.3% |
| Contains more IronIron | +1602.9% |
| Contains more CopperCopper | +29.4% |
| Contains more ZincZinc | +113.8% |
| Contains more PhosphorusPhosphorus | +102.6% |
| Contains more ManganeseManganese | +218.9% |
| Contains more SeleniumSelenium | +2400% |
| Contains more PotassiumPotassium | +329.5% |
| Contains less SodiumSodium | -95.9% |
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 AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +441.7% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +521.1% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more FolateFolate | +51.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin KVitamin K | +650% |
| Contains more CholineCholine | +42.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.35mg | 70% |
| Vitamin C | 0mg | 17mg | 19% |
| Vitamin B1 | 0.26mg | 0.048mg | 18% |
| Manganese | 0.558mg | 0.175mg | 17% |
| Vitamin B3 | 3.025mg | 0.487mg | 16% |
| Vitamin A | 130µg | 10µg | 13% |
| Selenium | 5µg | 0.2µg | 9% |
| Calcium | 80mg | 15mg | 7% |
| Phosphorus | 77mg | 38mg | 6% |
| Vitamin B6 | 0.29mg | 0.218mg | 6% |
| Potassium | 61mg | 262mg | 6% |
| Vitamin B2 | 0.215mg | 0.142mg | 6% |
| Folate | 44µg | 29µg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin B5 | 0.317mg | 0.155mg | 3% |
| Calories | 68kcal | 16kcal | 3% |
| Carbs | 11.67g | 3.35g | 3% |
| Zinc | 0.62mg | 0.29mg | 3% |
| Sodium | 49mg | 2mg | 2% |
| Polyunsaturated fat | 0.426g | 0.089g | 2% |
| Copper | 0.066mg | 0.051mg | 2% |
| Fiber | 1.7g | 1.1g | 2% |
| Protein | 2.37g | 1.21g | 2% |
| Magnesium | 26mg | 17mg | 2% |
| Vitamin K | 0.4µg | 3µg | 2% |
| Fats | 1.36g | 0.18g | 2% |
| Monounsaturated fat | 0.391g | 0.016g | 1% |
| Saturated fat | 0.226g | 0.044g | 1% |
| Fructose | 0g | 0.95g | 1% |
| Net carbs | 9.97g | 2.25g | N/A |
| Sugar | 0.46g | 2.2g | N/A |
| Vitamin E | 0.07mg | 0.12mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Choline | 4.7mg | 6.7mg | 0% |
| Tryptophan | 0.04mg | 0.011mg | 0% |
| Threonine | 0.083mg | 0.028mg | 0% |
| Isoleucine | 0.105mg | 0.042mg | 0% |
| Leucine | 0.2mg | 0.069mg | 0% |
| Lysine | 0.135mg | 0.065mg | 0% |
| Methionine | 0.04mg | 0.017mg | 0% |
| Phenylalanine | 0.13mg | 0.041mg | 0% |
| Valine | 0.151mg | 0.053mg | 0% |
| Histidine | 0.057mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +95.9% |
| Contains more FatsFats | +655.6% |
| Contains more CarbsCarbs | +248.4% |
| Contains more WaterWater | +12.6% |
~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
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | +2343.8% |
| Contains more Poly. FatPolyunsaturated fat | +378.7% |
| Contains less Sat. FatSaturated fat | -80.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 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 | +866.7% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
