Summer squash vs. Buckwheat — In-Depth Nutrition Comparison
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Differences between summer squash and buckwheat
- Summer squash is higher in vitamin C, vitamin B6, vitamin B2, and potassium; however, buckwheat is richer in copper, manganese, magnesium, fiber, and iron.
- Summer squash's daily need coverage for vitamin C is 19% higher.
- Summer squash has 4 times more vitamin B2 than buckwheat. While summer squash has 0.142mg of vitamin B2, buckwheat has only 0.039mg.
- Summer squash has a lower glycemic index (13) than buckwheat (51).
The food types used in this comparison are Squash, summer, all varieties, raw and Buckwheat groats, roasted, cooked.
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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 CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +197.7% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more IronIron | +128.6% |
| Contains more CopperCopper | +186.3% |
| Contains more ZincZinc | +110.3% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains more ManganeseManganese | +130.3% |
| Contains more SeleniumSelenium | +1000% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +264.1% |
| Contains more Vitamin B6Vitamin B6 | +183.1% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more FolateFolate | +107.1% |
| Contains more Vitamin B3Vitamin B3 | +93% |
| Contains more Vitamin B5Vitamin B5 | +131.6% |
| Contains more CholineCholine | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17mg | 0mg | 19% |
| Copper | 0.051mg | 0.146mg | 11% |
| Vitamin B6 | 0.218mg | 0.077mg | 11% |
| Manganese | 0.175mg | 0.403mg | 10% |
| Magnesium | 17mg | 51mg | 8% |
| Vitamin B2 | 0.142mg | 0.039mg | 8% |
| Carbs | 3.35g | 19.94g | 6% |
| Iron | 0.35mg | 0.8mg | 6% |
| Fiber | 1.1g | 2.7g | 6% |
| Phosphorus | 38mg | 70mg | 5% |
| Potassium | 262mg | 88mg | 5% |
| Calories | 16kcal | 92kcal | 4% |
| Selenium | 0.2µg | 2.2µg | 4% |
| Vitamin B5 | 0.155mg | 0.359mg | 4% |
| Protein | 1.21g | 3.38g | 4% |
| Folate | 29µg | 14µg | 4% |
| Zinc | 0.29mg | 0.61mg | 3% |
| Vitamin B3 | 0.487mg | 0.94mg | 3% |
| Choline | 6.7mg | 20.1mg | 2% |
| Polyunsaturated fat | 0.089g | 0.188g | 1% |
| Vitamin K | 3µg | 1.9µg | 1% |
| Vitamin B1 | 0.048mg | 0.04mg | 1% |
| Fructose | 0.95g | 0.1g | 1% |
| Fats | 0.18g | 0.62g | 1% |
| Calcium | 15mg | 7mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Net carbs | 2.25g | 17.24g | N/A |
| Sugar | 2.2g | 0.9g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.09mg | 0% |
| Saturated fat | 0.044g | 0.134g | 0% |
| Monounsaturated fat | 0.016g | 0.188g | 0% |
| Tryptophan | 0.011mg | 0.049mg | 0% |
| Threonine | 0.028mg | 0.129mg | 0% |
| Isoleucine | 0.042mg | 0.127mg | 0% |
| Leucine | 0.069mg | 0.212mg | 0% |
| Lysine | 0.065mg | 0.172mg | 0% |
| Methionine | 0.017mg | 0.044mg | 0% |
| Phenylalanine | 0.041mg | 0.133mg | 0% |
| Valine | 0.053mg | 0.173mg | 0% |
| Histidine | 0.025mg | 0.079mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more WaterWater | +25.1% |
| Contains more OtherOther | +44.2% |
| Contains more ProteinProtein | +179.3% |
| Contains more FatsFats | +244.4% |
| Contains more CarbsCarbs | +495.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains less Sat. FatSaturated fat | -67.2% |
| Contains more Mono. FatMonounsaturated fat | +1075% |
| Contains more Poly. FatPolyunsaturated fat | +111.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +275% |
| Contains more FructoseFructose | +850% |
| Contains more SucroseSucrose | +1233.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
