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  6. Oat vs. Summer squash

Oat vs. Summer squash — In-Depth Nutrition Comparison

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How are Oat and Summer squash different?

  • Oat is higher in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, and Vitamin B5, however, Summer squash is richer in Vitamin C.
  • Daily need coverage for Manganese from Oat is 206% higher.
  • Oat contains 16 times more Vitamin B1 than Summer squash. While Oat contains 0.763mg of Vitamin B1, Summer squash contains only 0.048mg.

Oats and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Oat 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.
Oat
Oat
8
:
1
Summer squash
Summer squash
Contains more Calcium +260%
Contains more Iron +1248.6%
Contains more Magnesium +941.2%
Contains more Phosphorus +1276.3%
Contains more Potassium +63.7%
Contains more Zinc +1269%
Contains more Copper +1127.5%
Contains more Manganese +2709.1%
Equal in Sodium - 2
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +260%
Contains more Iron +1248.6%
Contains more Magnesium +941.2%
Contains more Phosphorus +1276.3%
Contains more Potassium +63.7%
Contains more Zinc +1269%
Contains more Copper +1127.5%
Contains more Manganese +2709.1%
Equal in Sodium - 2

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.
Oat
Oat
4
:
6
Summer squash
Summer squash
Contains more Vitamin B1 +1489.6%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +770.3%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +83.2%
Equal in Vitamin B2 - 0.142
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B1 +1489.6%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +770.3%
Contains more Folate +93.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +83.2%
Equal in Vitamin B2 - 0.142

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Summer squash
Summer squash
Contains more Protein +1295.9%
Contains more Fats +3733.3%
Contains more Carbs +1878.2%
Contains more Other +177.4%
Contains more Water +1051.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +1295.9%
Contains more Fats +3733.3%
Contains more Carbs +1878.2%
Contains more Other +177.4%
Contains more Water +1051.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +13512.5%
Contains more Polyunsaturated fat +2748.3%
Contains less Saturated Fat -96.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +13512.5%
Contains more Polyunsaturated fat +2748.3%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Summer squash Opinion
Net carbs 55.67g 2.25g Oat
Protein 16.89g 1.21g Oat
Fats 6.9g 0.18g Oat
Carbs 66.27g 3.35g Oat
Calories 389kcal 16kcal Oat
Fructose 0.95g Summer squash
Sugar 2.2g Oat
Fiber 10.6g 1.1g Oat
Calcium 54mg 15mg Oat
Iron 4.72mg 0.35mg Oat
Magnesium 177mg 17mg Oat
Phosphorus 523mg 38mg Oat
Potassium 429mg 262mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.29mg Oat
Copper 0.626mg 0.051mg Oat
Manganese 4.916mg 0.175mg Oat
Selenium 0.2µg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.763mg 0.048mg Oat
Vitamin B2 0.139mg 0.142mg Summer squash
Vitamin B3 0.961mg 0.487mg Oat
Vitamin B5 1.349mg 0.155mg Oat
Vitamin B6 0.119mg 0.218mg Summer squash
Folate 56µg 29µg Oat
Vitamin K 3µg Summer squash
Tryptophan 0.234mg 0.011mg Oat
Threonine 0.575mg 0.028mg Oat
Isoleucine 0.694mg 0.042mg Oat
Leucine 1.284mg 0.069mg Oat
Lysine 0.701mg 0.065mg Oat
Methionine 0.312mg 0.017mg Oat
Phenylalanine 0.895mg 0.041mg Oat
Valine 0.937mg 0.053mg Oat
Histidine 0.405mg 0.025mg Oat
Saturated Fat 1.217g 0.044g Summer squash
Monounsaturated Fat 2.178g 0.016g Oat
Polyunsaturated fat 2.535g 0.089g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
18%
Summer squash
Minerals Daily Need Coverage Score
154%
Oat
12%
Summer squash

Comparison summary

Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 46)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.