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  6. Summer squash vs. Canola oil

Summer squash vs. Canola oil — In-Depth Nutrition Comparison

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Summary of differences between Summer squash and Canola oil

  • Summer squash has more Vitamin C, Vitamin B6, Vitamin B2, Potassium, Manganese, Folate, and Copper, while Canola oil has more Vitamin E , and Vitamin K.
  • Canola oil covers your daily need of Vitamin E 116% more than Summer squash.
  • The amount of Saturated Fat in Summer squash is lower.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Oil, canola.

Infographic

Summer squash vs Canola oil 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.
Summer squash
Summer squash
9
:
1
Canola oil
Canola oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Summer squash
Summer squash
8
:
2
Canola oil
Canola oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +14450%
Contains more Vitamin K +2276.7%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +14450%
Contains more Vitamin K +2276.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Canola oil
Canola oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +55455.6%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +55455.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Canola oil
Canola oil
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +395375%
Contains more Polyunsaturated fat +31520.2%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +395375%
Contains more Polyunsaturated fat +31520.2%

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 Canola oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Canola oil Opinion
Net carbs 2.25g 0g Summer squash
Protein 1.21g 0g Summer squash
Fats 0.18g 100g Canola oil
Carbs 3.35g 0g Summer squash
Calories 16kcal 884kcal Canola oil
Fructose 0.95g Summer squash
Sugar 2.2g 0g Canola oil
Fiber 1.1g 0g Summer squash
Calcium 15mg 0mg Summer squash
Iron 0.35mg 0mg Summer squash
Magnesium 17mg 0mg Summer squash
Phosphorus 38mg 0mg Summer squash
Potassium 262mg 0mg Summer squash
Sodium 2mg 0mg Canola oil
Zinc 0.29mg 0mg Summer squash
Copper 0.051mg 0mg Summer squash
Manganese 0.175mg 0mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 17.46mg Canola oil
Vitamin C 17mg 0mg Summer squash
Vitamin B1 0.048mg 0mg Summer squash
Vitamin B2 0.142mg 0mg Summer squash
Vitamin B3 0.487mg 0mg Summer squash
Vitamin B5 0.155mg 0mg Summer squash
Vitamin B6 0.218mg 0mg Summer squash
Folate 29µg 0µg Summer squash
Vitamin K 3µg 71.3µg Canola oil
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Trans Fat 0g 0.395g Summer squash
Saturated Fat 0.044g 7.365g Summer squash
Monounsaturated Fat 0.016g 63.276g Canola oil
Polyunsaturated fat 0.089g 28.142g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Canola oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
44%
Canola oil
Minerals Daily Need Coverage Score
12%
Summer squash
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 7.321g)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 13)
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 ($)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.