Pasta vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between pasta and summer squash

Pasta has more vitamin B1, iron, folate, and vitamin B12; however, summer squash is higher in vitamin C, vitamin B6, and potassium.
Summer squash covers your daily vitamin C needs 19% more than pasta.
The glycemic index of pasta is higher.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Squash, summer, all varieties, raw.

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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.

Pasta

Summer squash

Contains more IronIron	+225.7%
Contains more CopperCopper	+82.4%
Contains more ZincZinc	+93.1%
Contains more PhosphorusPhosphorus	+65.8%
Contains more ManganeseManganese	+28%

Contains more CalciumCalcium	+150%
Contains more PotassiumPotassium	+991.7%
Contains less SodiumSodium	-66.7%

~equal in Magnesium ~17mg

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.

Pasta

Summer squash

Contains more Vitamin B1Vitamin B1	+335.4%
Contains more Vitamin B3Vitamin B3	+103.7%
Contains more Vitamin B5Vitamin B5	+18.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+120.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B6Vitamin B6	+541.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.142mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	17mg	19%
Vitamin B6	0.034mg	0.218mg	14%
Vitamin B1	0.209mg	0.048mg	13%
Cholesterol	33mg	0mg	11%
Iron	1.14mg	0.35mg	10%
Folate	64µg	29µg	9%
Protein	5.15g	1.21g	8%
Carbs	24.93g	3.35g	7%
Potassium	24mg	262mg	7%
Vitamin B12	0.14µg	0µg	6%
Calories	131kcal	16kcal	6%
Copper	0.093mg	0.051mg	5%
Phosphorus	63mg	38mg	4%
Fiber		1.1g	4%
Vitamin K		3µg	3%
Vitamin B3	0.992mg	0.487mg	3%
Zinc	0.56mg	0.29mg	2%
Polyunsaturated fat	0.429g	0.089g	2%
Manganese	0.224mg	0.175mg	2%
Choline		6.7mg	1%
Fats	1.05g	0.18g	1%
Vitamin B5	0.183mg	0.155mg	1%
Fructose		0.95g	1%
Vitamin B2	0.15mg	0.142mg	1%
Vitamin E		0.12mg	1%
Calcium	6mg	15mg	1%
Net carbs	24.93g	2.25g	N/A
Magnesium	18mg	17mg	0%
Sugar		2.2g	N/A
Sodium	6mg	2mg	0%
Vitamin A	6µg	10µg	0%
Selenium		0.2µg	0%
Saturated fat	0.15g	0.044g	0%
Monounsaturated fat	0.124g	0.016g	0%
Tryptophan	0.065mg	0.011mg	0%
Threonine	0.134mg	0.028mg	0%
Isoleucine	0.197mg	0.042mg	0%
Leucine	0.348mg	0.069mg	0%
Lysine	0.097mg	0.065mg	0%
Methionine	0.079mg	0.017mg	0%
Phenylalanine	0.247mg	0.041mg	0%
Valine	0.217mg	0.053mg	0%
Histidine	0.103mg	0.025mg	0%