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Summer squash vs. Chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between summer squash and chicken sandwich

  • Summer squash has more vitamin C, while chicken sandwich has more vitamin B3, selenium, phosphorus, vitamin B5, iron, vitamin E, vitamin B1, and vitamin B6.
  • Chicken sandwich covers your daily need for vitamin B3, 45% more than summer squash.
  • Summer squash contains 21 times more vitamin C than chicken sandwich. While summer squash contains 17mg of vitamin C, chicken sandwich contains only 0.8mg.
  • The amount of sodium in summer squash is lower.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Summer squash vs Chicken sandwich 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% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +286.7%
Contains more IronIron +405.7%
Contains more CopperCopper +31.4%
Contains more ZincZinc +110.3%
Contains more PhosphorusPhosphorus +386.8%
Contains more ManganeseManganese +25.1%
Contains more SeleniumSelenium +9850%
~equal in Potassium ~245mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +1908.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B3Vitamin B3 +1485.2%
Contains more Vitamin B5Vitamin B5 +674.2%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +62.1%
Contains more CholineCholine +426.9%

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +93.4%
Contains more ProteinProtein +1245.5%
Contains more FatsFats +6116.7%
Contains more CarbsCarbs +523.6%
Contains more OtherOther +335.5%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +27906.3%
Contains more Poly. FatPolyunsaturated fat +3469.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3733.3%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.79g
~equal in Fructose ~0.97g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Chicken sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Chicken sandwich DV% diff.
Vitamin B3 0.487mg 7.72mg 45%
Selenium 0.2µg 19.9µg 36%
Sodium 2mg 753mg 33%
Protein 1.21g 16.28g 30%
Vitamin B5 0.155mg 1.2mg 21%
Phosphorus 38mg 185mg 21%
Polyunsaturated fat 0.089g 3.177g 21%
Vitamin C 17mg 0.8mg 18%
Iron 0.35mg 1.77mg 18%
Fats 0.18g 11.19g 17%
Vitamin B1 0.048mg 0.23mg 15%
Vitamin E 0.12mg 2.41mg 15%
Vitamin B6 0.218mg 0.383mg 13%
Vitamin B2 0.142mg 0.3mg 12%
Calories 16kcal 250kcal 12%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.016g 4.481g 11%
Saturated fat 0.044g 2.123g 9%
Starch 16.5g 7%
Carbs 3.35g 20.89g 6%
Choline 6.7mg 35.3mg 5%
Folate 29µg 47µg 5%
Vitamin K 3µg 8.5µg 5%
Vitamin B12 0µg 0.13µg 5%
Calcium 15mg 58mg 4%
Zinc 0.29mg 0.61mg 3%
Magnesium 17mg 24mg 2%
Manganese 0.175mg 0.219mg 2%
Copper 0.051mg 0.067mg 2%
Vitamin D 0IU 5IU 1%
Potassium 262mg 245mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 10µg 3µg 1%
Fiber 1.1g 1.4g 1%
Net carbs 2.25g 19.49g N/A
Sugar 2.2g 3.64g N/A
Trans fat 0g 0.03g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Fructose 0.95g 0.97g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Summer squash
44%
Chicken sandwich
Minerals Daily Need Coverage Score
12%
Summer squash
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 2.079g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.