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Summer squash vs. Burdock root — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Burdock root

  • Summer squash has more Vitamin C, and Vitamin B2, however, Burdock root is higher in Fiber, and Iron.
  • Summer squash covers your daily Vitamin C needs 16% more than Burdock root.
  • Burdock root contains 5 times less Vitamin B2 than Summer squash. Summer squash contains 0.142mg of Vitamin B2, while Burdock root contains 0.03mg.

Food varieties used in this article are Squash, summer, all varieties, raw and Burdock root, raw.

Infographic

Summer squash vs Burdock root 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 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +173.3%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +128.6%
Contains more CopperCopper +51%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +34.2%
Contains more ManganeseManganese +32.6%
Contains more SeleniumSelenium +250%

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% 12% 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 10% 0% 7.6% 0% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17% 6.4%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +26.1%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +10.1%
Contains more CholineCholine +74.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more FatsFats +20%
Contains more WaterWater +18.2%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +417.6%
Contains more OtherOther +43.5%

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
21% 31% 49%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Poly. FatPolyunsaturated fat +50.8%
Contains less Sat. FatSaturated Fat -43.2%
Contains more Mono. FatMonounsaturated Fat +131.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Burdock root
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Burdock root Opinion
Calories 16kcal 72kcal Burdock root
Protein 1.21g 1.53g Burdock root
Fats 0.18g 0.15g Summer squash
Vitamin C 17mg 3mg Summer squash
Net carbs 2.25g 14.04g Burdock root
Carbs 3.35g 17.34g Burdock root
Magnesium 17mg 38mg Burdock root
Calcium 15mg 41mg Burdock root
Potassium 262mg 308mg Burdock root
Iron 0.35mg 0.8mg Burdock root
Sugar 2.2g 2.9g Summer squash
Fiber 1.1g 3.3g Burdock root
Copper 0.051mg 0.077mg Burdock root
Zinc 0.29mg 0.33mg Burdock root
Phosphorus 38mg 51mg Burdock root
Sodium 2mg 5mg Summer squash
Vitamin A 200IU 0IU Summer squash
Vitamin A 10µg 0µg Summer squash
Vitamin E 0.12mg 0.38mg Burdock root
Manganese 0.175mg 0.232mg Burdock root
Selenium 0.2µg 0.7µg Burdock root
Vitamin B1 0.048mg 0.01mg Summer squash
Vitamin B2 0.142mg 0.03mg Summer squash
Vitamin B3 0.487mg 0.3mg Summer squash
Vitamin B5 0.155mg 0.321mg Burdock root
Vitamin B6 0.218mg 0.24mg Burdock root
Vitamin K 3µg 1.6µg Summer squash
Folate 29µg 23µg Summer squash
Choline 6.7mg 11.7mg Burdock root
Saturated Fat 0.044g 0.025g Burdock root
Monounsaturated Fat 0.016g 0.037g Burdock root
Polyunsaturated fat 0.089g 0.059g Summer squash
Tryptophan 0.011mg 0.006mg Summer squash
Threonine 0.028mg 0.026mg Summer squash
Isoleucine 0.042mg 0.03mg Summer squash
Leucine 0.069mg 0.032mg Summer squash
Lysine 0.065mg 0.067mg Burdock root
Methionine 0.017mg 0.009mg Summer squash
Phenylalanine 0.041mg 0.033mg Summer squash
Valine 0.053mg 0.033mg Summer squash
Histidine 0.025mg 0.031mg Burdock root
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Burdock root
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Summer squash
10%
Burdock root
Minerals Daily Need Coverage Score
12%
Summer squash
19%
Burdock root

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Burdock root
Burdock root is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Burdock root
Burdock root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.