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Orange vs. Summer squash — In-Depth Nutrition Comparison

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Differences between oranges and summer squash

  • Oranges are higher in vitamin C and fiber; however, summer squash is richer in vitamin B6, vitamin B2, and manganese.
  • Oranges' daily need coverage for vitamin C is 40% higher.
  • Oranges have 4 times more sugar than summer squash. While oranges have 9.35g of sugar, summer squash has only 2.2g.
  • Summer squash has a lower glycemic index (13) than oranges (45).

The food types used in this comparison are Oranges, raw, all commercial varieties and Squash, summer, all varieties, raw.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 CalciumCalcium +166.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +250%
Contains more CopperCopper +13.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +600%

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +212.9%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more CholineCholine +25.4%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B6Vitamin B6 +263.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~10µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Orange Summer squash DV% diff.
Vitamin C 53.2mg 17mg 40%
Vitamin B6 0.06mg 0.218mg 12%
Vitamin B2 0.04mg 0.142mg 8%
Manganese 0.025mg 0.175mg 7%
Fiber 2.4g 1.1g 5%
Vitamin B1 0.087mg 0.048mg 3%
Phosphorus 14mg 38mg 3%
Vitamin K 0µg 3µg 3%
Carbs 11.75g 3.35g 3%
Calcium 40mg 15mg 3%
Iron 0.1mg 0.35mg 3%
Vitamin B5 0.25mg 0.155mg 2%
Calories 47kcal 16kcal 2%
Zinc 0.07mg 0.29mg 2%
Magnesium 10mg 17mg 2%
Potassium 181mg 262mg 2%
Protein 0.94g 1.21g 1%
Copper 0.045mg 0.051mg 1%
Vitamin B3 0.282mg 0.487mg 1%
Fructose 0.95g 1%
Selenium 0.5µg 0.2µg 1%
Fats 0.12g 0.18g 0%
Net carbs 9.35g 2.25g N/A
Sugar 9.35g 2.2g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.18mg 0.12mg 0%
Vitamin A 11µg 10µg 0%
Folate 30µg 29µg 0%
Choline 8.4mg 6.7mg 0%
Saturated fat 0.015g 0.044g 0%
Monounsaturated fat 0.023g 0.016g 0%
Polyunsaturated fat 0.025g 0.089g 0%
Tryptophan 0.009mg 0.011mg 0%
Threonine 0.015mg 0.028mg 0%
Isoleucine 0.025mg 0.042mg 0%
Leucine 0.023mg 0.069mg 0%
Lysine 0.047mg 0.065mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.031mg 0.041mg 0%
Valine 0.04mg 0.053mg 0%
Histidine 0.018mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +250.7%
Contains more ProteinProtein +28.7%
Contains more FatsFats +50%
Contains more OtherOther +40.9%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +43.8%
Contains more Poly. FatPolyunsaturated fat +256%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.