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Poppy seed vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between poppy seed and summer squash

  • Summer squash contains less manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, vitamin B1, and selenium than poppy seed.
  • Daily need coverage for manganese for poppy seed is 284% higher.
  • Summer squash has 96 times less calcium than poppy seed. Poppy seed has 1438mg of calcium, while summer squash has 15mg.

Food types used in this article are Spices, poppy seed and Squash, summer, all varieties, raw.

Infographic

Poppy seed vs Summer squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +1941.2%
Contains more CalciumCalcium +9486.7%
Contains more PotassiumPotassium +174.4%
Contains more IronIron +2688.6%
Contains more CopperCopper +3090.2%
Contains more ZincZinc +2624.1%
Contains more PhosphorusPhosphorus +2189.5%
Contains more ManganeseManganese +3732.6%
Contains more SeleniumSelenium +6650%
Contains less SodiumSodium -92.3%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 EVitamin E +1375%
Contains more Vitamin B1Vitamin B1 +1679.2%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +109%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more FolateFolate +182.8%
Contains more CholineCholine +31.3%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +1386.8%
Contains more FatsFats +22988.9%
Contains more CarbsCarbs +739.7%
Contains more OtherOther +927.4%
Contains more WaterWater +1490.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +37287.5%
Contains more Poly. FatPolyunsaturated fat +32000%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
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 SucroseSucrose +7666.7%
Contains more GlucoseGlucose +102.7%
Contains more FructoseFructose +227.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poppy seed Summer squash DV% diff.
Manganese 6.707mg 0.175mg 284%
Polyunsaturated fat 28.569g 0.089g 190%
Copper 1.627mg 0.051mg 175%
Calcium 1438mg 15mg 142%
Phosphorus 870mg 38mg 119%
Iron 9.76mg 0.35mg 118%
Magnesium 347mg 17mg 79%
Fiber 19.5g 1.1g 74%
Zinc 7.9mg 0.29mg 69%
Vitamin B1 0.854mg 0.048mg 67%
Fats 41.56g 0.18g 64%
Protein 17.99g 1.21g 34%
Calories 525kcal 16kcal 25%
Selenium 13.5µg 0.2µg 24%
Saturated fat 4.517g 0.044g 20%
Vitamin C 1mg 17mg 18%
Monounsaturated fat 5.982g 0.016g 15%
Potassium 719mg 262mg 13%
Folate 82µg 29µg 13%
Vitamin E 1.77mg 0.12mg 11%
Carbs 28.13g 3.35g 8%
Vitamin K 0µg 3µg 3%
Vitamin B2 0.1mg 0.142mg 3%
Vitamin B5 0.324mg 0.155mg 3%
Vitamin B3 0.896mg 0.487mg 3%
Vitamin B6 0.247mg 0.218mg 2%
Fructose 0.29g 0.95g 1%
Vitamin A 0µg 10µg 1%
Sodium 26mg 2mg 1%
Net carbs 8.63g 2.25g N/A
Sugar 2.99g 2.2g N/A
Choline 8.8mg 6.7mg 0%
Tryptophan 0.184mg 0.011mg 0%
Threonine 0.686mg 0.028mg 0%
Isoleucine 0.819mg 0.042mg 0%
Leucine 1.321mg 0.069mg 0%
Lysine 0.952mg 0.065mg 0%
Methionine 0.502mg 0.017mg 0%
Phenylalanine 0.758mg 0.041mg 0%
Valine 1.095mg 0.053mg 0%
Histidine 0.471mg 0.025mg 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Poppy seed
16%
Summer squash
Minerals Daily Need Coverage Score
319%
Poppy seed
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 4.473g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.