Quinoa vs. Summer squash — In-Depth Nutrition Comparison
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How are quinoa and summer squash different?
- Quinoa is richer in manganese, phosphorus, copper, iron, magnesium, zinc, and fiber, while summer squash is higher in vitamin C and vitamin B6.
- Quinoa covers your daily need for manganese, 20% more than summer squash.
- Quinoa contains 5 times more vitamin E than summer squash. Quinoa contains 0.63mg of vitamin E, while summer squash contains 0.12mg.
- Quinoa has a higher glycemic index (53) than summer squash (13).
Quinoa, cooked and Squash, summer, all varieties, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +276.5% |
| Contains more CalciumCalcium | +13.3% |
| Contains more IronIron | +325.7% |
| Contains more CopperCopper | +276.5% |
| Contains more ZincZinc | +275.9% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +260.6% |
| Contains more SeleniumSelenium | +1300% |
| Contains more PotassiumPotassium | +52.3% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +122.9% |
| Contains more FolateFolate | +44.8% |
| Contains more CholineCholine | +243.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +29.1% |
| Contains more Vitamin B3Vitamin B3 | +18.2% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.175mg | 20% |
| Vitamin C | 0mg | 17mg | 19% |
| Phosphorus | 152mg | 38mg | 16% |
| Copper | 0.192mg | 0.051mg | 16% |
| Iron | 1.49mg | 0.35mg | 14% |
| Magnesium | 64mg | 17mg | 11% |
| Polyunsaturated fat | 1.078g | 0.089g | 7% |
| Vitamin B6 | 0.123mg | 0.218mg | 7% |
| Fiber | 2.8g | 1.1g | 7% |
| Zinc | 1.09mg | 0.29mg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 3.35g | 6% |
| Protein | 4.4g | 1.21g | 6% |
| Calories | 120kcal | 16kcal | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Vitamin B1 | 0.107mg | 0.048mg | 5% |
| Fats | 1.92g | 0.18g | 3% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Potassium | 172mg | 262mg | 3% |
| Vitamin B5 | 0.155mg | 3% | |
| Vitamin K | 0µg | 3µg | 3% |
| Folate | 42µg | 29µg | 3% |
| Choline | 23mg | 6.7mg | 3% |
| Vitamin B2 | 0.11mg | 0.142mg | 2% |
| Saturated fat | 0.231g | 0.044g | 1% |
| Fructose | 0.95g | 1% | |
| Vitamin A | 0µg | 10µg | 1% |
| Monounsaturated fat | 0.528g | 0.016g | 1% |
| Net carbs | 18.5g | 2.25g | N/A |
| Calcium | 17mg | 15mg | 0% |
| Sugar | 0.87g | 2.2g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B3 | 0.412mg | 0.487mg | 0% |
| Tryptophan | 0.052mg | 0.011mg | 0% |
| Threonine | 0.131mg | 0.028mg | 0% |
| Isoleucine | 0.157mg | 0.042mg | 0% |
| Leucine | 0.261mg | 0.069mg | 0% |
| Lysine | 0.239mg | 0.065mg | 0% |
| Methionine | 0.096mg | 0.017mg | 0% |
| Phenylalanine | 0.185mg | 0.041mg | 0% |
| Valine | 0.185mg | 0.053mg | 0% |
| Histidine | 0.127mg | 0.025mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +263.6% |
| Contains more FatsFats | +966.7% |
| Contains more CarbsCarbs | +535.8% |
| Contains more OtherOther | +24.2% |
| Contains more WaterWater | +32.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | +3200% |
| Contains more Poly. FatPolyunsaturated fat | +1111.2% |
| Contains less Sat. FatSaturated fat | -81% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
