Porridge vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between porridge and summer squash

Porridge has more iron and calcium; however, summer squash has more vitamin C, vitamin B6, vitamin B2, manganese, and potassium.
Daily need coverage for iron for porridge is 42% higher.
Summer squash has 6 times less calcium than porridge. Porridge has 87mg of calcium, while summer squash has 15mg.
Porridge has a higher glycemic index than summer squash.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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.

Porridge

Summer squash

Contains more CalciumCalcium	+480%
Contains more IronIron	+968.6%
Contains more SeleniumSelenium	+1300%

Contains more MagnesiumMagnesium	+240%
Contains more PotassiumPotassium	+1537.5%
Contains more CopperCopper	+27.5%
Contains more ZincZinc	+123.1%
Contains more PhosphorusPhosphorus	+153.3%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+∞%

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.

Porridge

Summer squash

Contains more Vitamin B1Vitamin B1

+14.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B2Vitamin B2	+468%
Contains more Vitamin B5Vitamin B5	+118.3%
Contains more Vitamin B6Vitamin B6	+1576.9%
Contains more Vitamin KVitamin K	+2900%
Contains more FolateFolate	+141.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.487mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	0.35mg	42%
Vitamin C	0mg	17mg	19%
Vitamin B6	0.013mg	0.218mg	16%
Vitamin B2	0.025mg	0.142mg	9%
Manganese	0mg	0.175mg	8%
Potassium	16mg	262mg	7%
Calcium	87mg	15mg	7%
Selenium	2.8µg	0.2µg	5%
Folate	12µg	29µg	4%
Magnesium	5mg	17mg	3%
Phosphorus	15mg	38mg	3%
Carbs	10.52g	3.35g	2%
Vitamin K	0.1µg	3µg	2%
Fiber	0.5g	1.1g	2%
Vitamin B5	0.071mg	0.155mg	2%
Calories	50kcal	16kcal	2%
Choline		6.7mg	1%
Vitamin B1	0.055mg	0.048mg	1%
Vitamin E	0.02mg	0.12mg	1%
Zinc	0.13mg	0.29mg	1%
Vitamin A	0µg	10µg	1%
Copper	0.04mg	0.051mg	1%
Fructose		0.95g	1%
Protein	1.44g	1.21g	0%
Fats	0.21g	0.18g	0%
Net carbs	10.02g	2.25g	N/A
Sugar	0.03g	2.2g	N/A
Sodium	6mg	2mg	0%
Vitamin B3	0.52mg	0.487mg	0%
Saturated fat	0.033g	0.044g	0%
Monounsaturated fat	0.028g	0.016g	0%
Polyunsaturated fat	0.114g	0.089g	0%
Tryptophan	0.02mg	0.011mg	0%
Threonine	0.045mg	0.028mg	0%
Isoleucine	0.063mg	0.042mg	0%
Leucine	0.11mg	0.069mg	0%
Lysine	0.037mg	0.065mg	0%
Methionine	0.027mg	0.017mg	0%
Phenylalanine	0.078mg	0.041mg	0%
Valine	0.07mg	0.053mg	0%
Histidine	0.033mg	0.025mg	0%