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  6. Summer squash vs. Port Salut

Summer squash vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between summer squash and port Salut

  • Summer squash has more vitamin C; however, port Salut is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin A.
  • Port Salut covers your daily saturated fat needs 83% more than summer squash.
  • Summer squash has less sodium.
  • The glycemic index of port Salut is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Cheese, port de salut.

Infographic

Summer squash vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +92.6%
Contains more CopperCopper +131.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1490.9%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +4233.3%
Contains more IronIron +22.9%
Contains more ZincZinc +796.6%
Contains more PhosphorusPhosphorus +847.4%
Contains more SeleniumSelenium +7150%

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% 3.3% 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 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +242.9%
Contains more Vitamin B3Vitamin B3 +711.7%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +61.1%
Contains more Vitamin AVitamin A +3050%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%

All nutrients comparison - raw data values

Nutrient Summer squash Port Salut DV% diff.
Saturated fat 0.044g 16.691g 76%
Calcium 15mg 650mg 64%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 38mg 360mg 46%
Protein 1.21g 23.78g 45%
Fats 0.18g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 10µg 315µg 34%
Selenium 0.2µg 14.5µg 26%
Monounsaturated fat 0.016g 9.338g 23%
Sodium 2mg 534mg 23%
Zinc 0.29mg 2.6mg 21%
Vitamin C 17mg 0mg 19%
Calories 16kcal 352kcal 17%
Vitamin B6 0.218mg 0.053mg 13%
Vitamin B2 0.142mg 0.24mg 8%
Manganese 0.175mg 0.011mg 7%
Fiber 1.1g 0g 4%
Polyunsaturated fat 0.089g 0.729g 4%
Potassium 262mg 136mg 4%
Copper 0.051mg 0.022mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.048mg 0.014mg 3%
Vitamin B3 0.487mg 0.06mg 3%
Folate 29µg 18µg 3%
Vitamin D 0IU 21IU 3%
Choline 6.7mg 15.4mg 2%
Magnesium 17mg 24mg 2%
Carbs 3.35g 0.57g 1%
Vitamin K 3µg 2.4µg 1%
Vitamin B5 0.155mg 0.21mg 1%
Vitamin E 0.12mg 0.24mg 1%
Iron 0.35mg 0.43mg 1%
Fructose 0.95g 1%
Net carbs 2.25g 0.57g N/A
Sugar 2.2g 0.57g N/A
Tryptophan 0.011mg 0.343mg 0%
Threonine 0.028mg 0.876mg 0%
Isoleucine 0.042mg 1.446mg 0%
Leucine 0.069mg 2.482mg 0%
Lysine 0.065mg 1.987mg 0%
Methionine 0.017mg 0.734mg 0%
Phenylalanine 0.041mg 1.323mg 0%
Valine 0.053mg 1.707mg 0%
Histidine 0.025mg 0.686mg 0%

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +487.7%
Contains more WaterWater +108.2%
Contains more ProteinProtein +1865.3%
Contains more FatsFats +15566.7%
Contains more OtherOther +222.6%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +58262.5%
Contains more Poly. FatPolyunsaturated fat +719.1%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.