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  6. Summer squash vs. Chestnut

Summer squash vs. Chestnut — In-Depth Nutrition Comparison

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Important differences between summer squash and chestnut

  • Chestnut has more copper, manganese, iron, potassium, vitamin C, magnesium, phosphorus, and vitamin B1 than summer squash.
  • Chestnut's daily need coverage for copper is 47% more.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Nuts, chestnuts, european, boiled, and steamed.

Infographic

Summer squash vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more ZincZinc +16%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +172.9%
Contains more IronIron +394.3%
Contains more CopperCopper +825.5%
Contains more PhosphorusPhosphorus +160.5%
Contains more ManganeseManganese +388%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more FolateFolate +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Chestnut DV% diff.
Copper 0.051mg 0.472mg 47%
Manganese 0.175mg 0.854mg 30%
Iron 0.35mg 1.73mg 17%
Potassium 262mg 715mg 13%
Vitamin C 17mg 26.7mg 11%
Phosphorus 38mg 99mg 9%
Magnesium 17mg 54mg 9%
Vitamin B1 0.048mg 0.148mg 8%
Carbs 3.35g 27.76g 8%
Calories 16kcal 131kcal 6%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Vitamin B5 0.155mg 0.316mg 3%
Calcium 15mg 46mg 3%
Polyunsaturated fat 0.089g 0.545g 3%
Vitamin B2 0.142mg 0.104mg 3%
Folate 29µg 38µg 2%
Fats 0.18g 1.38g 2%
Protein 1.21g 2g 2%
Vitamin B3 0.487mg 0.731mg 2%
Monounsaturated fat 0.016g 0.476g 1%
Saturated fat 0.044g 0.26g 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin B6 0.218mg 0.233mg 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 1µg 1%
Sodium 2mg 27mg 1%
Net carbs 2.25g 27.76g N/A
Sugar 2.2g N/A
Zinc 0.29mg 0.25mg 0%
Selenium 0.2µg 0%
Tryptophan 0.011mg 0.022mg 0%
Threonine 0.028mg 0.071mg 0%
Isoleucine 0.042mg 0.079mg 0%
Leucine 0.069mg 0.118mg 0%
Lysine 0.065mg 0.118mg 0%
Methionine 0.017mg 0.047mg 0%
Phenylalanine 0.041mg 0.084mg 0%
Valine 0.053mg 0.112mg 0%
Histidine 0.025mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more WaterWater +38.9%
Contains more ProteinProtein +65.3%
Contains more FatsFats +666.7%
Contains more CarbsCarbs +728.7%
Contains more OtherOther +14.5%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +2875%
Contains more Poly. FatPolyunsaturated fat +512.4%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.