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  6. Summer squash vs. Chuck steak

Summer squash vs. Chuck steak — In-Depth Nutrition Comparison

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Differences between summer squash and chuck steak

  • Summer squash is higher in vitamin C; however, chuck steak is richer in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Summer squash has less saturated fat.
  • Chuck steak has a lower glycemic index (0) than summer squash (13).

The food types used in this comparison are Squash, summer, all varieties, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Summer squash vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1358.3%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +24%
Contains more IronIron +600%
Contains more CopperCopper +51%
Contains more ZincZinc +2893.1%
Contains more PhosphorusPhosphorus +407.9%
Contains more SeleniumSelenium +13650%
~equal in Calcium ~16mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +857.5%
Contains more Vitamin B5Vitamin B5 +385.2%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1079.1%

All nutrients comparison - raw data values

Nutrient Summer squash Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.29mg 8.68mg 76%
Selenium 0.2µg 27.5µg 50%
Protein 1.21g 24.98g 48%
Saturated fat 0.044g 8.66g 39%
Fats 0.18g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.487mg 4.663mg 26%
Iron 0.35mg 2.45mg 26%
Monounsaturated fat 0.016g 9.457g 24%
Phosphorus 38mg 193mg 22%
Vitamin C 17mg 0mg 19%
Choline 6.7mg 79mg 13%
Calories 16kcal 277kcal 13%
Vitamin B5 0.155mg 0.752mg 12%
Vitamin B6 0.218mg 0.373mg 12%
Manganese 0.175mg 0.012mg 7%
Folate 29µg 6µg 6%
Polyunsaturated fat 0.089g 0.81g 5%
Fiber 1.1g 0g 4%
Vitamin B2 0.142mg 0.191mg 4%
Copper 0.051mg 0.077mg 3%
Sodium 2mg 71mg 3%
Potassium 262mg 325mg 2%
Vitamin B1 0.048mg 0.066mg 2%
Vitamin K 3µg 1.6µg 1%
Fructose 0.95g 1%
Carbs 3.35g 0g 1%
Vitamin D 0IU 5IU 1%
Magnesium 17mg 22mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 2.25g 0g N/A
Calcium 15mg 16mg 0%
Sugar 2.2g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Vitamin A 10µg 7µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.011mg 0.281mg 0%
Threonine 0.028mg 1.099mg 0%
Isoleucine 0.042mg 1.062mg 0%
Leucine 0.069mg 2.009mg 0%
Lysine 0.065mg 2.184mg 0%
Methionine 0.017mg 0.709mg 0%
Phenylalanine 0.041mg 0.951mg 0%
Valine 0.053mg 1.129mg 0%
Histidine 0.025mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.4%
Contains more OtherOther +287.5%
Contains more ProteinProtein +1964.5%
Contains more FatsFats +10811.1%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +59006.3%
Contains more Poly. FatPolyunsaturated fat +810.1%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.