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  6. Oats vs. Summer squash

Oats vs. Summer squash — In-Depth Nutrition Comparison

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How are oats and summer squash different?

  • Oats are 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 for oats is 206% higher.
  • Oats contain 16 times more vitamin B1 than summer squash. While oats contain 0.763mg of vitamin B1, summer squash contains only 0.048mg.
  • Summer squash has a lower glycemic index (13) than oats (59).

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

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +941.2%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +1248.6%
Contains more CopperCopper +1127.5%
Contains more ZincZinc +1269%
Contains more PhosphorusPhosphorus +1276.3%
Contains more ManganeseManganese +2709.1%
~equal in Sodium ~2mg

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.
Oats
Oats
4
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +1489.6%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +770.3%
Contains more FolateFolate +93.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +83.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Summer squash DV% diff.
Manganese 4.916mg 0.175mg 206%
Phosphorus 523mg 38mg 69%
Copper 0.626mg 0.051mg 64%
Vitamin B1 0.763mg 0.048mg 60%
Iron 4.72mg 0.35mg 55%
Fiber 10.6g 1.1g 38%
Magnesium 177mg 17mg 38%
Zinc 3.97mg 0.29mg 33%
Protein 16.89g 1.21g 31%
Vitamin B5 1.349mg 0.155mg 24%
Carbs 66.27g 3.35g 21%
Calories 389kcal 16kcal 19%
Vitamin C 0mg 17mg 19%
Polyunsaturated fat 2.535g 0.089g 16%
Fats 6.9g 0.18g 10%
Vitamin B6 0.119mg 0.218mg 8%
Folate 56µg 29µg 7%
Monounsaturated fat 2.178g 0.016g 5%
Saturated fat 1.217g 0.044g 5%
Potassium 429mg 262mg 5%
Calcium 54mg 15mg 4%
Vitamin K 3µg 3%
Vitamin B3 0.961mg 0.487mg 3%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 55.67g 2.25g N/A
Sugar 2.2g N/A
Sodium 2mg 2mg 0%
Selenium 0.2µg 0%
Vitamin B2 0.139mg 0.142mg 0%
Tryptophan 0.234mg 0.011mg 0%
Threonine 0.575mg 0.028mg 0%
Isoleucine 0.694mg 0.042mg 0%
Leucine 1.284mg 0.069mg 0%
Lysine 0.701mg 0.065mg 0%
Methionine 0.312mg 0.017mg 0%
Phenylalanine 0.895mg 0.041mg 0%
Valine 0.937mg 0.053mg 0%
Histidine 0.405mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
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
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 +1295.9%
Contains more FatsFats +3733.3%
Contains more CarbsCarbs +1878.2%
Contains more OtherOther +177.4%
Contains more WaterWater +1051.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +13512.5%
Contains more Poly. FatPolyunsaturated fat +2748.3%
Contains less Sat. FatSaturated fat -96.4%

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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. Oats - 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.