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  6. Summer squash vs. Club sandwich

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

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Important differences between summer squash and club sandwich

  • Summer squash has more vitamin C; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B5, and iron.
  • Club sandwich's daily need coverage for selenium is 45% more.
  • Summer squash contains 4 times more vitamin C than club sandwich. Summer squash contains 17mg of vitamin C, while club sandwich contains 4.4mg.
  • Summer squash contains less saturated fat.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Summer squash vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +15.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +533.3%
Contains more IronIron +291.4%
Contains more CopperCopper +74.5%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +465.8%
Contains more SeleniumSelenium +12300%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +286.4%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +258.3%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin B3Vitamin B3 +1044.8%
Contains more Vitamin B5Vitamin B5 +432.9%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +190%
Contains more CholineCholine +613.4%
~equal in Folate ~31µg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +80.2%
Contains more ProteinProtein +1320.7%
Contains more FatsFats +4372.2%
Contains more CarbsCarbs +493.1%
Contains more OtherOther +282.3%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +18331.3%
Contains more Poly. FatPolyunsaturated fat +2012.4%

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 Club 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 Club sandwich DV% diff.
Selenium 0.2µg 24.8µg 45%
Protein 1.21g 17.19g 32%
Vitamin B3 0.487mg 5.575mg 32%
Sodium 2mg 630mg 27%
Phosphorus 38mg 215mg 25%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Vitamin C 17mg 4.4mg 14%
Saturated fat 0.044g 3.109g 14%
Vitamin B5 0.155mg 0.826mg 13%
Iron 0.35mg 1.37mg 13%
Fats 0.18g 8.05g 12%
Polyunsaturated fat 0.089g 1.88g 12%
Vitamin B1 0.048mg 0.172mg 10%
Calories 16kcal 220kcal 10%
Zinc 0.29mg 1.34mg 10%
Calcium 15mg 95mg 8%
Manganese 0.175mg 8%
Monounsaturated fat 0.016g 2.949g 7%
Choline 6.7mg 47.8mg 7%
Vitamin B6 0.218mg 0.296mg 6%
Carbs 3.35g 19.87g 6%
Vitamin K 3µg 8.7µg 5%
Copper 0.051mg 0.089mg 4%
Magnesium 17mg 32mg 4%
Vitamin B2 0.142mg 0.186mg 3%
Vitamin A 10µg 35µg 3%
Vitamin E 0.12mg 0.61mg 3%
Vitamin D 0µg 0.1µg 1%
Fructose 0.95g 1%
Folate 29µg 31µg 1%
Potassium 262mg 226mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 2.25g 18.67g N/A
Sugar 2.2g 4.68g N/A
Fiber 1.1g 1.2g 0%
Trans fat 0g 0.071g 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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Club 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
37%
Club sandwich
Minerals Daily Need Coverage Score
12%
Summer squash
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 3.065g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club 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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.