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Squash, summer, all varieties, cooked, boiled, drained, with salt vs. Vegetable — In-Depth Nutrition Comparison

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Differences between squash, summer, all varieties, cooked, boiled, drained, with salt and vegetable

  • Squash, summer, all varieties, cooked, boiled, drained, with salt contains less vitamin A, vitamin K, fiber, manganese, vitamin B2, and iron than vegetable.
  • Vegetable's daily need coverage for vitamin A is 81% higher.
  • Vegetable contains 7 times less sodium than squash, summer, all varieties, cooked, boiled, drained, with salt. Squash, summer, all varieties, cooked, boiled, drained, with salt contains 237mg of sodium, while vegetable contains 35mg.

The food types used in this comparison are Squash, summer, all varieties, cooked, boiled, drained, with salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Squash, summer, all varieties, cooked, boiled, drained, with salt vs Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 8.1% 17% 14% 34% 11% 17% 31% 28% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +13.6%
Contains more CopperCopper +24.1%
Contains more IronIron +127.8%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~22mg
~equal in Calcium ~25mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 3.7% 2.8% 0% 11% 9.5% 9.6% 8.2% 15% 0% 8.8% 15% 4.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +71.9%
Contains more Vitamin AVitamin A +1845.5%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +61.4%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +65.9%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin KVitamin K +571.4%
Contains more CholineCholine +205.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Squash, summer, all varieties, cooked, boiled, drained, with salt Vegetable DV% diff.
Vitamin A 11µg 214µg 23%
Vitamin K 3.5µg 23.5µg 17%
Fiber 1.4g 4.4g 12%
Sodium 237mg 35mg 9%
Manganese 0.213mg 0.379mg 7%
Vitamin B2 0.041mg 0.12mg 6%
Iron 0.36mg 0.82mg 6%
Protein 0.91g 2.86g 4%
Choline 7.9mg 24.1mg 3%
Vitamin C 5.5mg 3.2mg 3%
Carbs 4.31g 13.09g 3%
Calories 20kcal 65kcal 2%
Vitamin B3 0.513mg 0.851mg 2%
Vitamin E 0.14mg 0.38mg 2%
Vitamin B1 0.044mg 0.071mg 2%
Phosphorus 39mg 51mg 2%
Copper 0.103mg 0.083mg 2%
Potassium 192mg 169mg 1%
Zinc 0.39mg 0.49mg 1%
Vitamin B6 0.065mg 0.074mg 1%
Fats 0.31g 0.15g 0%
Net carbs 2.91g 8.69g N/A
Magnesium 24mg 22mg 0%
Calcium 27mg 25mg 0%
Sugar 2.59g 3.12g N/A
Selenium 0.2µg 0.3µg 0%
Vitamin B5 0.137mg 0.151mg 0%
Folate 20µg 19µg 0%
Saturated fat 0.064g 0.031g 0%
Monounsaturated fat 0.023g 0.01g 0%
Polyunsaturated fat 0.131g 0.072g 0%
Tryptophan 0.008mg 0.029mg 0%
Threonine 0.022mg 0.115mg 0%
Isoleucine 0.033mg 0.139mg 0%
Leucine 0.053mg 0.19mg 0%
Lysine 0.05mg 0.17mg 0%
Methionine 0.013mg 0.034mg 0%
Phenylalanine 0.032mg 0.12mg 0%
Valine 0.041mg 0.149mg 0%
Histidine 0.02mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.91 g
Fats: 0.31 g
Carbs: 4.31 g
Water: 93.7 g
Other: 0.77 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +106.7%
Contains more WaterWater +12.6%
Contains more OtherOther +14.9%
Contains more ProteinProtein +214.3%
Contains more CarbsCarbs +203.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.131 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +130%
Contains more Poly. FatPolyunsaturated fat +81.9%
Contains less Sat. FatSaturated fat -51.6%

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. Squash, summer, all varieties, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170125/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.