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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 less Sodium -93.3%
Contains more Copper +30.8%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
Equal in Zinc - 0.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Magnesium +13.3%
Contains less Sodium -93.3%
Contains more Copper +30.8%
Contains more Calcium +46.7%
Contains more Iron +20%
Contains more Phosphorus +15.8%
Contains more Potassium +14.1%
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 Folate +96.6%
Contains more Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 Folate +96.6%
Contains more Vitamin K +416.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507

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

All nutrients comparison - raw data values

Nutrient Summer squash Cauliflower Opinion
Net carbs 2.25g 2.97g Cauliflower
Protein 1.21g 1.92g Cauliflower
Fats 0.18g 0.28g Cauliflower
Carbs 3.35g 4.97g Cauliflower
Calories 16kcal 25kcal Cauliflower
Starch g g
Fructose 0.95g 0.97g Cauliflower
Sugar 2.2g 1.91g Cauliflower
Fiber 1.1g 2g Cauliflower
Calcium 15mg 22mg Cauliflower
Iron 0.35mg 0.42mg Cauliflower
Magnesium 17mg 15mg Summer squash
Phosphorus 38mg 44mg Cauliflower
Potassium 262mg 299mg Cauliflower
Sodium 2mg 30mg Summer squash
Zinc 0.29mg 0.27mg Summer squash
Copper 0.051mg 0.039mg Summer squash
Vitamin A 200IU 0IU Summer squash
Vitamin E 0.12mg 0.08mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 48.2mg Cauliflower
Vitamin B1 0.048mg 0.05mg Cauliflower
Vitamin B2 0.142mg 0.06mg Summer squash
Vitamin B3 0.487mg 0.507mg Cauliflower
Vitamin B5 0.155mg 0.667mg Cauliflower
Vitamin B6 0.218mg 0.184mg Summer squash
Folate 29µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 3µg 15.5µg Cauliflower
Tryptophan 0.011mg 0.02mg Cauliflower
Threonine 0.028mg 0.076mg Cauliflower
Isoleucine 0.042mg 0.071mg Cauliflower
Leucine 0.069mg 0.106mg Cauliflower
Lysine 0.065mg 0.217mg Cauliflower
Methionine 0.017mg 0.02mg Cauliflower
Phenylalanine 0.041mg 0.065mg Cauliflower
Valine 0.053mg 0.125mg Cauliflower
Histidine 0.025mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.13g Summer squash
Monounsaturated Fat 0.016g 0.034g Cauliflower
Polyunsaturated fat 0.089g 0.031g Summer squash

Which food is preferable for your diet?

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

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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

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.

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.