Brown rice vs. Summer squash — In-Depth Nutrition Comparison
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How are brown rice and summer squash different?
- Brown rice is richer in manganese, vitamin B3, vitamin B1, selenium, phosphorus, copper, and magnesium, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
- Brown rice covers your daily need for manganese, 35% more than summer squash.
- Brown rice contains 29 times more selenium than summer squash. Brown rice contains 5.8µg of selenium, while summer squash contains 0.2µg.
- Brown rice has a higher glycemic index (66) than summer squash (13).
Rice, brown, long-grain, cooked and Squash, summer, all varieties, raw types were used in this article.
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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 | +129.4% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +107.8% |
| Contains more ZincZinc | +144.8% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains more ManganeseManganese | +456.6% |
| Contains more SeleniumSelenium | +2800% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +204.7% |
| Contains less SodiumSodium | -50% |
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 | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +270.8% |
| Contains more Vitamin B3Vitamin B3 | +425.9% |
| Contains more Vitamin B5Vitamin B5 | +145.2% |
| Contains more CholineCholine | +37.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105.8% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +222.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +126.4% |
| Contains more FatsFats | +438.9% |
| Contains more CarbsCarbs | +663.6% |
| Contains more WaterWater | +34.7% |
| Contains more OtherOther | +40.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | +2206.3% |
| Contains more Poly. FatPolyunsaturated fat | +311.2% |
| Contains less Sat. FatSaturated fat | -83.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 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 | +700% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0.175mg | 35% |
| Vitamin C | 0mg | 17mg | 19% |
| Vitamin B3 | 2.561mg | 0.487mg | 13% |
| Vitamin B1 | 0.178mg | 0.048mg | 11% |
| Starch | 24.79g | 10% | |
| Selenium | 5.8µg | 0.2µg | 10% |
| Phosphorus | 103mg | 38mg | 9% |
| Vitamin B6 | 0.123mg | 0.218mg | 7% |
| Carbs | 25.58g | 3.35g | 7% |
| Vitamin B2 | 0.069mg | 0.142mg | 6% |
| Copper | 0.106mg | 0.051mg | 6% |
| Folate | 9µg | 29µg | 5% |
| Vitamin B5 | 0.38mg | 0.155mg | 5% |
| Calories | 123kcal | 16kcal | 5% |
| Magnesium | 39mg | 17mg | 5% |
| Potassium | 86mg | 262mg | 5% |
| Zinc | 0.71mg | 0.29mg | 4% |
| Iron | 0.56mg | 0.35mg | 3% |
| Protein | 2.74g | 1.21g | 3% |
| Vitamin K | 0.2µg | 3µg | 2% |
| Polyunsaturated fat | 0.366g | 0.089g | 2% |
| Fiber | 1.6g | 1.1g | 2% |
| Fructose | 0g | 0.95g | 1% |
| Monounsaturated fat | 0.369g | 0.016g | 1% |
| Fats | 0.97g | 0.18g | 1% |
| Saturated fat | 0.26g | 0.044g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Calcium | 3mg | 15mg | 1% |
| Net carbs | 23.98g | 2.25g | N/A |
| Sugar | 0.24g | 2.2g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.17mg | 0.12mg | 0% |
| Choline | 9.2mg | 6.7mg | 0% |
| Tryptophan | 0.033mg | 0.011mg | 0% |
| Threonine | 0.095mg | 0.028mg | 0% |
| Isoleucine | 0.109mg | 0.042mg | 0% |
| Leucine | 0.214mg | 0.069mg | 0% |
| Lysine | 0.099mg | 0.065mg | 0% |
| Methionine | 0.058mg | 0.017mg | 0% |
| Phenylalanine | 0.133mg | 0.041mg | 0% |
| Valine | 0.151mg | 0.053mg | 0% |
| Histidine | 0.066mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
16%
Minerals Daily Need Coverage Score
32%
12%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.216g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 53)
Which food is cheaper?
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.96g)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.