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  6. Summer squash vs. Coriander

Summer squash vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between summer squash and coriander?

  • Summer squash has less vitamin K, vitamin A, copper, iron, vitamin E, vitamin C, manganese, vitamin B5, folate, and potassium than coriander.
  • Coriander's daily need coverage for vitamin K is 256% higher.
  • Summer squash has a lower glycemic index than coriander.

We used Squash, summer, all varieties, raw and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Summer squash vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +98.9%
Contains more IronIron +405.7%
Contains more CopperCopper +341.2%
Contains more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +26.3%
Contains more ManganeseManganese +143.4%
Contains more SeleniumSelenium +350%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin CVitamin C +58.8%
Contains more Vitamin AVitamin A +3270%
Contains more Vitamin EVitamin E +1983.3%
Contains more Vitamin B1Vitamin B1 +39.6%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +267.7%
Contains more Vitamin KVitamin K +10233.3%
Contains more FolateFolate +113.8%
Contains more CholineCholine +91%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Coriander DV% diff.
Vitamin K 3µg 310µg 256%
Vitamin A 10µg 337µg 36%
Copper 0.051mg 0.225mg 19%
Iron 0.35mg 1.77mg 18%
Vitamin E 0.12mg 2.5mg 16%
Vitamin C 17mg 27mg 11%
Manganese 0.175mg 0.426mg 11%
Vitamin B5 0.155mg 0.57mg 8%
Folate 29µg 62µg 8%
Potassium 262mg 521mg 8%
Fiber 1.1g 2.8g 7%
Calcium 15mg 67mg 5%
Vitamin B6 0.218mg 0.149mg 5%
Vitamin B3 0.487mg 1.114mg 4%
Protein 1.21g 2.13g 2%
Vitamin B1 0.048mg 0.067mg 2%
Sodium 2mg 46mg 2%
Zinc 0.29mg 0.5mg 2%
Magnesium 17mg 26mg 2%
Vitamin B2 0.142mg 0.162mg 2%
Choline 6.7mg 12.8mg 1%
Monounsaturated fat 0.016g 0.275g 1%
Fructose 0.95g 1%
Selenium 0.2µg 0.9µg 1%
Fats 0.18g 0.52g 1%
Phosphorus 38mg 48mg 1%
Calories 16kcal 23kcal 0%
Net carbs 2.25g 0.87g N/A
Carbs 3.35g 3.67g 0%
Sugar 2.2g 0.87g N/A
Saturated fat 0.044g 0.014g 0%
Polyunsaturated fat 0.089g 0.04g 0%
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%

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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +76%
Contains more FatsFats +188.9%
Contains more OtherOther +137.1%
~equal in Carbs ~3.67g
~equal in Water ~92.21g

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +122.5%
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +1618.8%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.