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Summer squash vs Cauliflower - In-Depth Nutrition Comparison

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What are the main differences between Summer squash and Cauliflower?

  • Summer squash is richer in Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 35% higher.
  • Summer squash has 2 times more Vitamin B2 than Cauliflower. Summer squash has 0.142mg of Vitamin B2, while Cauliflower has 0.06mg.

We used Squash, summer, all varieties, raw and Cauliflower, raw types in this comparison.

Infographic

Summer squash vs Cauliflower infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Equal in Zinc - 0.27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Magnesium +13.3%
Contains more Copper +30.8%
Contains less Sodium -93.3%
Contains more Iron +20%
Contains more Calcium +46.7%
Contains more Potassium +14.1%
Contains more Phosphorus +15.8%
Equal in Zinc - 0.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Vitamin K +416.7%
Contains more Folate +96.6%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +18.5%
Contains more Vitamin C +183.5%
Contains more Vitamin B5 +330.3%
Contains more Vitamin K +416.7%
Contains more Folate +96.6%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
30
Cauliflower
Mineral Summary Score
12
Summer squash
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
12%
Cauliflower
Carbohydrates
3%
Summer squash
5%
Cauliflower
Fats
1%
Summer squash
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.29g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Summer squash Cauliflower Opinion
Calories 16 25 Cauliflower
Protein 1.21 1.92 Cauliflower
Fats 0.18 0.28 Cauliflower
Vitamin C 17 48.2 Cauliflower
Net carbs 2.25 2.9700000286102295 Cauliflower
Carbs 3.35 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.42 Cauliflower
Calcium 15 22 Cauliflower
Potassium 262 299 Cauliflower
Magnesium 17 15 Summer squash
Sugar 2.2 1.91 Cauliflower
Fiber 1.1 2 Cauliflower
Copper 0.051 0.039 Summer squash
Zinc 0.29 0.27 Summer squash
Starch
Phosphorus 38 44 Cauliflower
Sodium 2 30 Summer squash
Vitamin A 200 0 Summer squash
Vitamin E 0.12 0.08 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.05 Cauliflower
Vitamin B2 0.142 0.06 Summer squash
Vitamin B3 0.487 0.507 Cauliflower
Vitamin B5 0.155 0.667 Cauliflower
Vitamin B6 0.218 0.184 Summer squash
Vitamin B12 0 0
Vitamin K 3 15.5 Cauliflower
Folate 29 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.044 0.13 Summer squash
Monounsaturated Fat 0.016 0.034 Cauliflower
Polyunsaturated fat 0.089 0.031 Summer squash
Tryptophan 0.011 0.02 Cauliflower
Threonine 0.028 0.076 Cauliflower
Isoleucine 0.042 0.071 Cauliflower
Leucine 0.069 0.106 Cauliflower
Lysine 0.065 0.217 Cauliflower
Methionine 0.017 0.02 Cauliflower
Phenylalanine 0.041 0.065 Cauliflower
Valine 0.053 0.125 Cauliflower
Histidine 0.025 0.056 Cauliflower
Fructose 0.95 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.