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  6. Summer squash vs. Beefsteak raw

Summer squash vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between summer squash and beefsteak raw

  • Summer squash has more vitamin C; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than summer squash.
  • Summer squash has less saturated fat.
  • The glycemic index of summer squash is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Summer squash vs Beefsteak raw infographic
Infographic link

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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +471.4%
Contains more CopperCopper +54.9%
Contains more ZincZinc +1727.6%
Contains more PhosphorusPhosphorus +478.9%
Contains more SeleniumSelenium +13850%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +936.6%
Contains more Vitamin B6Vitamin B6 +149.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Summer squash Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.2µg 27.9µg 50%
Zinc 0.29mg 5.3mg 46%
Protein 1.21g 21.38g 40%
Vitamin B3 0.487mg 5.048mg 29%
Phosphorus 38mg 220mg 26%
Vitamin B6 0.218mg 0.543mg 25%
Cholesterol 0mg 67mg 22%
Iron 0.35mg 2mg 21%
Vitamin C 17mg 0mg 19%
Manganese 0.175mg 8%
Saturated fat 0.044g 1.875g 8%
Fats 0.18g 5.36g 8%
Folate 29µg 3µg 7%
Monounsaturated fat 0.016g 2.354g 6%
Calories 16kcal 134kcal 6%
Fiber 1.1g 0g 4%
Vitamin B5 0.155mg 3%
Vitamin B2 0.142mg 0.182mg 3%
Copper 0.051mg 0.079mg 3%
Potassium 262mg 375mg 3%
Sodium 2mg 55mg 2%
Vitamin B1 0.048mg 0.075mg 2%
Magnesium 17mg 25mg 2%
Vitamin E 0.12mg 1%
Carbs 3.35g 0g 1%
Vitamin A 10µg 2µg 1%
Fructose 0.95g 1%
Calcium 15mg 5mg 1%
Vitamin K 3µg 1.5µg 1%
Polyunsaturated fat 0.089g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Choline 6.7mg 1%
Net carbs 2.25g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.2g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.011mg 0.262mg 0%
Threonine 0.028mg 1.099mg 0%
Isoleucine 0.042mg 1.09mg 0%
Leucine 0.069mg 2.011mg 0%
Lysine 0.065mg 2.247mg 0%
Methionine 0.017mg 0.621mg 0%
Phenylalanine 0.041mg 0.931mg 0%
Valine 0.053mg 1.152mg 0%
Histidine 0.025mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.8%
Contains more OtherOther +87.9%
Contains more ProteinProtein +1666.9%
Contains more FatsFats +2877.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +14612.5%
Contains more Poly. FatPolyunsaturated fat +112.4%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.