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  6. Porridge vs. Summer squash

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 from Porridge is 42% higher.
  • Summer squash has 6 times less Calcium than Porridge. Porridge has 87mg of Calcium, while Summer squash has 15mg.

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.

Infographic

Porridge 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.
Porridge
Porridge
3
:
7
Summer squash
Summer squash
Contains more Calcium +480%
Contains more Iron +968.6%
Contains more Selenium +1300%
Contains more Magnesium +240%
Contains more Phosphorus +153.3%
Contains more Potassium +1537.5%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +27.5%
Contains more Manganese +∞%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +480%
Contains more Iron +968.6%
Contains more Selenium +1300%
Contains more Magnesium +240%
Contains more Phosphorus +153.3%
Contains more Potassium +1537.5%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +27.5%
Contains more Manganese +∞%

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
Porridge
2
:
8
Summer squash
Summer squash
Contains more Vitamin B1 +14.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +468%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +1576.9%
Contains more Folate +141.7%
Contains more Vitamin K +2900%
Equal in Vitamin B3 - 0.487
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B1 +14.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +468%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +1576.9%
Contains more Folate +141.7%
Contains more Vitamin K +2900%
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
3
:
2
Summer squash
Summer squash
Contains more Protein +19%
Contains more Fats +16.7%
Contains more Carbs +214%
Contains more Other +181.8%
Equal in Water - 94.64
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +19%
Contains more Fats +16.7%
Contains more Carbs +214%
Contains more Other +181.8%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
3
:
0
Summer squash
Summer squash
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +28.1%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +28.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Summer squash Opinion
Net carbs 10.02g 2.25g Porridge
Protein 1.44g 1.21g Porridge
Fats 0.21g 0.18g Porridge
Carbs 10.52g 3.35g Porridge
Calories 50kcal 16kcal Porridge
Fructose 0.95g Summer squash
Sugar 0.03g 2.2g Porridge
Fiber 0.5g 1.1g Summer squash
Calcium 87mg 15mg Porridge
Iron 3.74mg 0.35mg Porridge
Magnesium 5mg 17mg Summer squash
Phosphorus 15mg 38mg Summer squash
Potassium 16mg 262mg Summer squash
Sodium 6mg 2mg Summer squash
Zinc 0.13mg 0.29mg Summer squash
Copper 0.04mg 0.051mg Summer squash
Manganese 0mg 0.175mg Summer squash
Selenium 2.8µg 0.2µg Porridge
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.02mg 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.055mg 0.048mg Porridge
Vitamin B2 0.025mg 0.142mg Summer squash
Vitamin B3 0.52mg 0.487mg Porridge
Vitamin B5 0.071mg 0.155mg Summer squash
Vitamin B6 0.013mg 0.218mg Summer squash
Folate 12µg 29µg Summer squash
Vitamin K 0.1µg 3µg Summer squash
Tryptophan 0.02mg 0.011mg Porridge
Threonine 0.045mg 0.028mg Porridge
Isoleucine 0.063mg 0.042mg Porridge
Leucine 0.11mg 0.069mg Porridge
Lysine 0.037mg 0.065mg Summer squash
Methionine 0.027mg 0.017mg Porridge
Phenylalanine 0.078mg 0.041mg Porridge
Valine 0.07mg 0.053mg Porridge
Histidine 0.033mg 0.025mg Porridge
Saturated Fat 0.033g 0.044g Porridge
Monounsaturated Fat 0.028g 0.016g Porridge
Polyunsaturated fat 0.114g 0.089g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Porridge
18%
Summer squash
Minerals Daily Need Coverage Score
21%
Porridge
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.