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Summer squash vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between summer squash and cornmeal

  • Summer squash has more vitamin C, while cornmeal has more iron, folate, vitamin B1, vitamin B3, selenium, vitamin B2, fiber, and phosphorus.
  • Cornmeal covers your daily need for iron, 50% more than summer squash.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Summer squash vs Cornmeal infographic
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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.
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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +84.5%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +88.2%
Contains more IronIron +1145.7%
Contains more CopperCopper +49%
Contains more ZincZinc +127.6%
Contains more PhosphorusPhosphorus +160.5%
Contains more SeleniumSelenium +5150%
~equal in Manganese ~0.174mg

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1047.9%
Contains more Vitamin B2Vitamin B2 +169%
Contains more Vitamin B3Vitamin B3 +920.1%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more FolateFolate +620.7%
Contains more CholineCholine +28.4%
~equal in Vitamin A ~11µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +746.5%
Contains more OtherOther +21.6%
Contains more ProteinProtein +487.6%
Contains more FatsFats +872.2%
Contains more CarbsCarbs +2271.6%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +2337.5%
Contains more Poly. FatPolyunsaturated fat +830.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more GlucoseGlucose +33.9%
Contains more FructoseFructose +458.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2166.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cornmeal
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Cornmeal DV% diff.
Iron 0.35mg 4.36mg 50%
Folate 29µg 209µg 45%
Vitamin B1 0.048mg 0.551mg 42%
Starch 73.3g 30%
Vitamin B3 0.487mg 4.968mg 28%
Carbs 3.35g 79.45g 25%
Vitamin C 17mg 0mg 19%
Selenium 0.2µg 10.5µg 19%
Vitamin B2 0.142mg 0.382mg 18%
Calories 16kcal 370kcal 18%
Protein 1.21g 7.11g 12%
Fiber 1.1g 3.9g 11%
Phosphorus 38mg 99mg 9%
Polyunsaturated fat 0.089g 0.828g 5%
Potassium 262mg 142mg 4%
Magnesium 17mg 32mg 4%
Vitamin K 3µg 0µg 3%
Copper 0.051mg 0.076mg 3%
Zinc 0.29mg 0.66mg 3%
Vitamin B6 0.218mg 0.182mg 3%
Vitamin B5 0.155mg 0.24mg 2%
Fats 0.18g 1.75g 2%
Monounsaturated fat 0.016g 0.39g 1%
Saturated fat 0.044g 0.22g 1%
Fructose 0.95g 0.17g 1%
Calcium 15mg 3mg 1%
Net carbs 2.25g 75.55g N/A
Sugar 2.2g 1.61g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.12mg 0.12mg 0%
Vitamin A 10µg 11µg 0%
Manganese 0.175mg 0.174mg 0%
Choline 6.7mg 8.6mg 0%
Tryptophan 0.011mg 0.038mg 0%
Threonine 0.028mg 0.172mg 0%
Isoleucine 0.042mg 0.242mg 0%
Leucine 0.069mg 1.006mg 0%
Lysine 0.065mg 0.105mg 0%
Methionine 0.017mg 0.162mg 0%
Phenylalanine 0.041mg 0.366mg 0%
Valine 0.053mg 0.337mg 0%
Histidine 0.025mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Cornmeal
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
42%
Cornmeal
Minerals Daily Need Coverage Score
12%
Summer squash
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 55)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.59g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.