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  6. Summer squash vs. Black gram

Summer squash vs. Black gram — In-Depth Nutrition Comparison

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The main differences between summer squash and black gram

  • Summer squash has more vitamin C; however, black gram has more copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Daily need coverage for copper for black gram is 103% higher.
  • Black gram has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and Mungo beans, mature seeds, raw.

Infographic

Summer squash vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +1470.6%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +275.2%
Contains more IronIron +2062.9%
Contains more CopperCopper +1823.5%
Contains more ZincZinc +1055.2%
Contains more PhosphorusPhosphorus +897.4%
Contains more ManganeseManganese +772.6%
Contains more SeleniumSelenium +4000%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +468.8%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B5Vitamin B5 +484.5%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more FolateFolate +644.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Black gram DV% diff.
Copper 0.051mg 0.981mg 103%
Iron 0.35mg 7.57mg 90%
Fiber 1.1g 18.3g 69%
Magnesium 17mg 267mg 60%
Manganese 0.175mg 1.527mg 59%
Phosphorus 38mg 379mg 49%
Protein 1.21g 25.21g 48%
Folate 29µg 216µg 47%
Zinc 0.29mg 3.35mg 28%
Potassium 262mg 983mg 21%
Vitamin B1 0.048mg 0.273mg 19%
Vitamin C 17mg 0mg 19%
Carbs 3.35g 58.99g 19%
Calories 16kcal 341kcal 16%
Selenium 0.2µg 8.2µg 15%
Vitamin B5 0.155mg 0.906mg 15%
Calcium 15mg 138mg 12%
Vitamin B2 0.142mg 0.254mg 9%
Polyunsaturated fat 0.089g 1.071g 7%
Vitamin B3 0.487mg 1.447mg 6%
Vitamin B6 0.218mg 0.281mg 5%
Vitamin K 3µg 3%
Sodium 2mg 38mg 2%
Fats 0.18g 1.64g 2%
Fructose 0.95g 1%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 1µg 1%
Net carbs 2.25g 40.69g N/A
Sugar 2.2g N/A
Saturated fat 0.044g 0.114g 0%
Monounsaturated fat 0.016g 0.085g 0%
Tryptophan 0.011mg 0.263mg 0%
Threonine 0.028mg 0.875mg 0%
Isoleucine 0.042mg 1.287mg 0%
Leucine 0.069mg 2.089mg 0%
Lysine 0.065mg 1.674mg 0%
Methionine 0.017mg 0.367mg 0%
Phenylalanine 0.041mg 1.473mg 0%
Valine 0.053mg 1.416mg 0%
Histidine 0.025mg 0.706mg 0%

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +776.3%
Contains more ProteinProtein +1983.5%
Contains more FatsFats +811.1%
Contains more CarbsCarbs +1660.9%
Contains more OtherOther +441.9%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -61.4%
Contains more Mono. FatMonounsaturated fat +431.3%
Contains more Poly. FatPolyunsaturated fat +1103.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.