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  6. Summer squash vs. Wheat Bread

Summer squash vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between summer squash and wheat Bread?

  • Summer squash is richer in vitamin C, yet wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, phosphorus, vitamin B2, and copper.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Summer squash has 85 times more vitamin C than wheat Bread. Summer squash has 17mg of vitamin C, while wheat Bread has 0.2mg.
  • Summer squash contains less sodium.
  • Summer squash has a lower glycemic index than wheat Bread.

We used Squash, summer, all varieties, raw and Bread, wheat, toasted types in this comparison.

Infographic

Summer squash vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +17.5%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +1000%
Contains more IronIron +1068.6%
Contains more CopperCopper +288.2%
Contains more ZincZinc +406.9%
Contains more PhosphorusPhosphorus +394.7%
Contains more ManganeseManganese +686.9%
Contains more SeleniumSelenium +16600%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +814.6%
Contains more Vitamin B2Vitamin B2 +169%
Contains more Vitamin B3Vitamin B3 +1183.4%
Contains more Vitamin B5Vitamin B5 +194.2%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +196.6%
Contains more CholineCholine +229.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Wheat Bread DV% diff.
Selenium 0.2µg 33.4µg 60%
Manganese 0.175mg 1.377mg 52%
Iron 0.35mg 4.09mg 47%
Vitamin B3 0.487mg 6.25mg 36%
Vitamin B1 0.048mg 0.439mg 33%
Sodium 2mg 601mg 26%
Protein 1.21g 12.96g 24%
Phosphorus 38mg 188mg 21%
Vitamin C 17mg 0.2mg 19%
Vitamin B2 0.142mg 0.382mg 18%
Carbs 3.35g 55.77g 17%
Copper 0.051mg 0.198mg 16%
Calories 16kcal 313kcal 15%
Calcium 15mg 165mg 15%
Fiber 1.1g 4.7g 14%
Folate 29µg 86µg 14%
Zinc 0.29mg 1.47mg 11%
Polyunsaturated fat 0.089g 1.72g 11%
Magnesium 17mg 59mg 10%
Fats 0.18g 4.27g 6%
Vitamin B5 0.155mg 0.456mg 6%
Vitamin B6 0.218mg 0.153mg 5%
Saturated fat 0.044g 0.989g 4%
Monounsaturated fat 0.016g 1.019g 3%
Choline 6.7mg 22.1mg 3%
Vitamin K 3µg 5.7µg 2%
Fructose 0.95g 1%
Potassium 262mg 223mg 1%
Vitamin E 0.12mg 0.24mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 51.07g N/A
Sugar 2.2g 6.42g N/A
Tryptophan 0.011mg 0.092mg 0%
Threonine 0.028mg 0.299mg 0%
Isoleucine 0.042mg 0.258mg 0%
Leucine 0.069mg 0.461mg 0%
Lysine 0.065mg 0.215mg 0%
Methionine 0.017mg 0.105mg 0%
Phenylalanine 0.041mg 0.315mg 0%
Valine 0.053mg 0.31mg 0%
Histidine 0.025mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +290.6%
Contains more ProteinProtein +971.1%
Contains more FatsFats +2272.2%
Contains more CarbsCarbs +1564.8%
Contains more OtherOther +346.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +6268.8%
Contains more Poly. FatPolyunsaturated fat +1832.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.