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  6. Summer squash vs. Cod

Summer squash vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between summer squash and cod?

  • Summer squash is richer in vitamin C and manganese, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, choline, vitamin B3, and vitamin D.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • Summer squash has 17 times more vitamin C than cod. Summer squash has 17mg of vitamin C, while cod has 1mg.
  • Cod has a lower glycemic index than summer squash.

We used Squash, summer, all varieties, raw and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Summer squash vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CopperCopper +82.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1066.7%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +57.6%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +434.2%
Contains more SeleniumSelenium +16450%
~equal in Calcium ~16mg
~equal in Iron ~0.38mg

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +314.3%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B3Vitamin B3 +323.6%
Contains more Vitamin B5Vitamin B5 +98609.7%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +873.1%

All nutrients comparison - raw data values

Nutrient Summer squash Cod DV% diff.
Vitamin B5 0.155mg 153mg 3057%
Selenium 0.2µg 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 1.21g 17.81g 33%
Phosphorus 38mg 203mg 24%
Vitamin C 17mg 1mg 18%
Cholesterol 0mg 43mg 14%
Choline 6.7mg 65.2mg 11%
Vitamin B3 0.487mg 2.063mg 10%
Manganese 0.175mg 0.015mg 7%
Vitamin B2 0.142mg 0.065mg 6%
Folate 29µg 7µg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Potassium 262mg 413mg 4%
Fiber 1.1g 0g 4%
Magnesium 17mg 32mg 4%
Vitamin E 0.12mg 0.64mg 3%
Calories 16kcal 82kcal 3%
Copper 0.051mg 0.028mg 3%
Vitamin B1 0.048mg 0.076mg 2%
Vitamin B6 0.218mg 0.245mg 2%
Vitamin K 3µg 0.1µg 2%
Sodium 2mg 54mg 2%
Fructose 0.95g 1%
Zinc 0.29mg 0.45mg 1%
Carbs 3.35g 0g 1%
Fats 0.18g 0.67g 1%
Polyunsaturated fat 0.089g 0.231g 1%
Net carbs 2.25g 0g N/A
Calcium 15mg 16mg 0%
Iron 0.35mg 0.38mg 0%
Sugar 2.2g 0g N/A
Vitamin A 10µg 12µg 0%
Saturated fat 0.044g 0.131g 0%
Monounsaturated fat 0.016g 0.094g 0%
Tryptophan 0.011mg 0.199mg 0%
Threonine 0.028mg 0.781mg 0%
Isoleucine 0.042mg 0.821mg 0%
Leucine 0.069mg 1.447mg 0%
Lysine 0.065mg 1.635mg 0%
Methionine 0.017mg 0.527mg 0%
Phenylalanine 0.041mg 0.695mg 0%
Valine 0.053mg 0.917mg 0%
Histidine 0.025mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.5%
Contains more OtherOther +106.7%
Contains more ProteinProtein +1371.9%
Contains more FatsFats +272.2%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -66.4%
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +159.6%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.