Summer squash vs. Fortune cookie — In-Depth Nutrition Comparison
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Important differences between summer squash and fortune cookie
- Summer squash has more vitamin C, vitamin B6, and potassium; however, fortune cookie is richer in iron, vitamin B1, folate, vitamin B3, and monounsaturated fat.
- Summer squash's daily need coverage for vitamin C is 19% more.
- Summer squash contains 17 times more vitamin B6 than fortune cookie. Summer squash contains 0.218mg of vitamin B6, while fortune cookie contains 0.013mg.
- Summer squash contains less sugar.
- Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of summer squash is 13.
The food varieties used in the comparison are Squash, summer, all varieties, raw and Cookies, fortune.
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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.
| Contains more MagnesiumMagnesium | +142.9% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +539% |
| Contains more ZincZinc | +70.6% |
| Contains less SodiumSodium | -93.5% |
| Contains more IronIron | +311.4% |
| Contains more CopperCopper | +17.6% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B6Vitamin B6 | +1576.9% |
| Contains more Vitamin KVitamin K | +172.7% |
| Contains more CholineCholine | +11.7% |
| Contains more Vitamin B1Vitamin B1 | +279.2% |
| Contains more Vitamin B3Vitamin B3 | +277.8% |
| Contains more Vitamin B5Vitamin B5 | +91.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +127.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 3.35g | 84g | 27% |
| Vitamin C | 17mg | 0mg | 19% |
| Calories | 16kcal | 378kcal | 18% |
| Vitamin B6 | 0.218mg | 0.013mg | 16% |
| Iron | 0.35mg | 1.44mg | 14% |
| Vitamin B1 | 0.048mg | 0.182mg | 11% |
| Folate | 29µg | 66µg | 9% |
| Vitamin B3 | 0.487mg | 1.84mg | 8% |
| Potassium | 262mg | 41mg | 7% |
| Protein | 1.21g | 4.2g | 6% |
| Selenium | 0.2µg | 2.9µg | 5% |
| Fats | 0.18g | 2.7g | 4% |
| Polyunsaturated fat | 0.089g | 0.466g | 3% |
| Monounsaturated fat | 0.016g | 1.345g | 3% |
| Saturated fat | 0.044g | 0.669g | 3% |
| Vitamin B5 | 0.155mg | 0.297mg | 3% |
| Magnesium | 17mg | 7mg | 2% |
| Fiber | 1.1g | 1.6g | 2% |
| Vitamin K | 3µg | 1.1µg | 2% |
| Fructose | 0.95g | 1% | |
| Vitamin B2 | 0.142mg | 0.13mg | 1% |
| Manganese | 0.175mg | 0.19mg | 1% |
| Zinc | 0.29mg | 0.17mg | 1% |
| Vitamin E | 0.12mg | 0.03mg | 1% |
| Copper | 0.051mg | 0.06mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin A | 10µg | 1µg | 1% |
| Sodium | 2mg | 31mg | 1% |
| Net carbs | 2.25g | 82.4g | N/A |
| Calcium | 15mg | 12mg | 0% |
| Sugar | 2.2g | 45.42g | N/A |
| Phosphorus | 38mg | 35mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Choline | 6.7mg | 6mg | 0% |
| Tryptophan | 0.011mg | 0.061mg | 0% |
| Threonine | 0.028mg | 0.123mg | 0% |
| Isoleucine | 0.042mg | 0.165mg | 0% |
| Leucine | 0.069mg | 0.295mg | 0% |
| Lysine | 0.065mg | 0.157mg | 0% |
| Methionine | 0.017mg | 0.076mg | 0% |
| Phenylalanine | 0.041mg | 0.203mg | 0% |
| Valine | 0.053mg | 0.192mg | 0% |
| Histidine | 0.025mg | 0.088mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more WaterWater | +1083% |
| Contains more ProteinProtein | +247.1% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +2407.5% |
| Contains more OtherOther | +77.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +8306.3% |
| Contains more Poly. FatPolyunsaturated fat | +423.6% |
