Salsa vs. Summer squash — In-Depth Nutrition Comparison
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How are salsa and summer squash different?
- Salsa is higher in iron, vitamin A, and copper; however, summer squash is richer in vitamin C, vitamin B2, and vitamin B6.
- Daily need coverage for iron for salsa is 24% higher.
- Salsa contains 215 times more sodium than summer squash. While salsa contains 430mg of sodium, summer squash contains only 2mg.
USDA Commodity, salsa and Squash, summer, all varieties, raw are the varieties 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 IronIron | +540% |
| Contains more CopperCopper | +88.2% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +25% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +180% |
| Contains more Vitamin B3Vitamin B3 | +121.8% |
| Contains more Vitamin CVitamin C | +325% |
| Contains more Vitamin B2Vitamin B2 | +373.3% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.35mg | 24% |
| Sodium | 430mg | 2mg | 19% |
| Vitamin C | 4mg | 17mg | 14% |
| Vitamin B2 | 0.03mg | 0.142mg | 9% |
| Manganese | 0.175mg | 8% | |
| Vitamin B6 | 0.149mg | 0.218mg | 5% |
| Copper | 0.096mg | 0.051mg | 5% |
| Vitamin B3 | 1.08mg | 0.487mg | 4% |
| Folate | 19µg | 29µg | 3% |
| Vitamin K | 3µg | 3% | |
| Vitamin B5 | 0.155mg | 3% | |
| Vitamin A | 28µg | 10µg | 2% |
| Calories | 36kcal | 16kcal | 1% |
| Choline | 6.7mg | 1% | |
| Protein | 1.5g | 1.21g | 1% |
| Vitamin E | 0.12mg | 1% | |
| Fructose | 0.95g | 1% | |
| Phosphorus | 30mg | 38mg | 1% |
| Zinc | 0.17mg | 0.29mg | 1% |
| Fiber | 1.4g | 1.1g | 1% |
| Carbs | 7g | 3.35g | 1% |
| Fats | 0.2g | 0.18g | 0% |
| Net carbs | 5.6g | 2.25g | N/A |
| Magnesium | 16mg | 17mg | 0% |
| Calcium | 12mg | 15mg | 0% |
| Potassium | 270mg | 262mg | 0% |
| Sugar | 2.2g | N/A | |
| Selenium | 0.4µg | 0.2µg | 0% |
| Vitamin B1 | 0.05mg | 0.048mg | 0% |
| Saturated fat | 0.029g | 0.044g | 0% |
| Monounsaturated fat | 0.016g | 0.016g | 0% |
| Polyunsaturated fat | 0.107g | 0.089g | 0% |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.042mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.065mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.041mg | 0% | |
| Valine | 0.053mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +24% |
| Contains more CarbsCarbs | +109% |
| Contains more OtherOther | +158.1% |
~equal in
Fats
~0.18g
~equal in
Water
~94.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -34.1% |
| Contains more Poly. FatPolyunsaturated fat | +20.2% |
~equal in
Monounsaturated fat
~0.016g
