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  6. Summer squash vs. Coconut

Summer squash vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between summer squash and coconut

  • Summer squash has more vitamin C, vitamin B6, and vitamin B2; however, coconut is higher in manganese, copper, fiber, iron, selenium, and phosphorus.
  • Coconut covers your daily saturated fat needs 148% more than summer squash.
  • Coconut contains 7 times less vitamin B2 than summer squash. Summer squash contains 0.142mg of vitamin B2, while coconut contains 0.02mg.
  • Summer squash has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Nuts, coconut meat, raw.

Infographic

Summer squash vs Coconut 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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +594.3%
Contains more CopperCopper +752.9%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +197.4%
Contains more ManganeseManganese +757.1%
Contains more SeleniumSelenium +4950%
~equal in Calcium ~14mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +415.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B6Vitamin B6 +303.7%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +11.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more CholineCholine +80.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Coconut DV% diff.
Saturated fat 0.044g 29.698g 135%
Manganese 0.175mg 1.5mg 58%
Fats 0.18g 33.49g 51%
Copper 0.051mg 0.435mg 43%
Fiber 1.1g 9g 32%
Iron 0.35mg 2.43mg 26%
Selenium 0.2µg 10.1µg 18%
Calories 16kcal 354kcal 17%
Vitamin C 17mg 3.3mg 15%
Vitamin B6 0.218mg 0.054mg 13%
Phosphorus 38mg 113mg 11%
Vitamin B2 0.142mg 0.02mg 9%
Zinc 0.29mg 1.1mg 7%
Monounsaturated fat 0.016g 1.425g 4%
Magnesium 17mg 32mg 4%
Carbs 3.35g 15.23g 4%
Protein 1.21g 3.33g 4%
Potassium 262mg 356mg 3%
Vitamin B5 0.155mg 0.3mg 3%
Vitamin K 3µg 0.2µg 2%
Polyunsaturated fat 0.089g 0.366g 2%
Vitamin B1 0.048mg 0.066mg 2%
Fructose 0.95g 1%
Vitamin E 0.12mg 0.24mg 1%
Vitamin A 10µg 0µg 1%
Sodium 2mg 20mg 1%
Folate 29µg 26µg 1%
Choline 6.7mg 12.1mg 1%
Net carbs 2.25g 6.23g N/A
Calcium 15mg 14mg 0%
Sugar 2.2g 6.23g N/A
Vitamin B3 0.487mg 0.54mg 0%
Tryptophan 0.011mg 0.039mg 0%
Threonine 0.028mg 0.121mg 0%
Isoleucine 0.042mg 0.131mg 0%
Leucine 0.069mg 0.247mg 0%
Lysine 0.065mg 0.147mg 0%
Methionine 0.017mg 0.062mg 0%
Phenylalanine 0.041mg 0.169mg 0%
Valine 0.053mg 0.202mg 0%
Histidine 0.025mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +101.4%
Contains more ProteinProtein +175.2%
Contains more FatsFats +18505.6%
Contains more CarbsCarbs +354.6%
Contains more OtherOther +54.8%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +8806.3%
Contains more Poly. FatPolyunsaturated fat +311.2%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.