Rice vs. Summer squash — In-Depth Nutrition Comparison
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What are the main differences between rice and summer squash?
- Rice is richer in selenium, manganese, iron, vitamin B1, folate, and vitamin B3, yet summer squash is richer in vitamin C, vitamin B2, vitamin B6, and potassium.
- Summer squash's daily need coverage for vitamin C is 19% higher.
- Rice has 38 times more selenium than summer squash. Rice has 7.5µg of selenium, while summer squash has 0.2µg.
- Summer squash has a lower glycemic index than rice.
We used Rice, white, long-grain, regular, enriched, cooked and Squash, summer, all varieties, raw types in this comparison.
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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 IronIron | +242.9% |
| Contains more CopperCopper | +35.3% |
| Contains more ZincZinc | +69% |
| Contains more PhosphorusPhosphorus | +13.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +169.7% |
| Contains more SeleniumSelenium | +3650% |
| Contains more MagnesiumMagnesium | +41.7% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +648.6% |
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 B1Vitamin B1 | +239.6% |
| Contains more Vitamin B3Vitamin B3 | +203.1% |
| Contains more Vitamin B5Vitamin B5 | +151.6% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B2Vitamin B2 | +992.3% |
| Contains more Vitamin B6Vitamin B6 | +134.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +219% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +122.3% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +740.9% |
| Contains more WaterWater | +38.3% |
| Contains more OtherOther | +47.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 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 | +450% |
| Contains less Sat. FatSaturated fat | -42.9% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
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 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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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 17mg | 19% |
| Manganese | 0.472mg | 0.175mg | 13% |
| Selenium | 7.5µg | 0.2µg | 13% |
| Iron | 1.2mg | 0.35mg | 11% |
| Vitamin B1 | 0.163mg | 0.048mg | 10% |
| Vitamin B6 | 0.093mg | 0.218mg | 10% |
| Vitamin B2 | 0.013mg | 0.142mg | 10% |
| Carbs | 28.17g | 3.35g | 8% |
| Folate | 58µg | 29µg | 7% |
| Potassium | 35mg | 262mg | 7% |
| Vitamin B3 | 1.476mg | 0.487mg | 6% |
| Calories | 130kcal | 16kcal | 6% |
| Vitamin B5 | 0.39mg | 0.155mg | 5% |
| Protein | 2.69g | 1.21g | 3% |
| Vitamin K | 0µg | 3µg | 3% |
| Fiber | 0.4g | 1.1g | 3% |
| Copper | 0.069mg | 0.051mg | 2% |
| Zinc | 0.49mg | 0.29mg | 2% |
| Choline | 2.1mg | 6.7mg | 1% |
| Magnesium | 12mg | 17mg | 1% |
| Fructose | 0.95g | 1% | |
| Calcium | 10mg | 15mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Vitamin E | 0.04mg | 0.12mg | 1% |
| Phosphorus | 43mg | 38mg | 1% |
| Fats | 0.28g | 0.18g | 0% |
| Net carbs | 27.77g | 2.25g | N/A |
| Sugar | 0.05g | 2.2g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.077g | 0.044g | 0% |
| Monounsaturated fat | 0.088g | 0.016g | 0% |
| Polyunsaturated fat | 0.076g | 0.089g | 0% |
| Tryptophan | 0.031mg | 0.011mg | 0% |
| Threonine | 0.096mg | 0.028mg | 0% |
| Isoleucine | 0.116mg | 0.042mg | 0% |
| Leucine | 0.222mg | 0.069mg | 0% |
| Lysine | 0.097mg | 0.065mg | 0% |
| Methionine | 0.063mg | 0.017mg | 0% |
| Phenylalanine | 0.144mg | 0.041mg | 0% |
| Valine | 0.164mg | 0.053mg | 0% |
| Histidine | 0.063mg | 0.025mg | 0% |
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
12%
16%
Minerals Daily Need Coverage Score
22%
12%
Comparison summary
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 47)
Which food is cheaper?
Summer squash is cheaper (difference - $1)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 2.15g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.