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Summer squash vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between summer squash and English muffins

  • Summer squash has more vitamin C and vitamin B6; however, English muffins are richer in phosphorus, vitamin B1, copper, manganese, iron, vitamin B3, and fiber.
  • English muffins cover your daily sodium needs 20% more than summer squash.
  • English muffins have 170 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while English muffins have 0.1mg.
  • Summer squash contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Summer squash vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +246.7%
Contains more IronIron +154.3%
Contains more CopperCopper +152.9%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +104%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +16900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +407%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +277.1%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.6%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +124.8%
Contains more ProteinProtein +536.4%
Contains more FatsFats +900%
Contains more CarbsCarbs +1273.1%
Contains more OtherOther +287.1%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +1787.5%
Contains more Poly. FatPolyunsaturated fat +897.8%

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

All nutrients comparison - raw data values

Nutrient Summer squash English muffin DV% diff.
Sodium 2mg 464mg 20%
Vitamin C 17mg 0.1mg 19%
Phosphorus 38mg 133mg 14%
Carbs 3.35g 46g 14%
Vitamin B6 0.218mg 0.043mg 13%
Protein 1.21g 7.7g 13%
Vitamin B1 0.048mg 0.181mg 11%
Calories 16kcal 235kcal 11%
Copper 0.051mg 0.129mg 9%
Manganese 0.175mg 0.357mg 8%
Iron 0.35mg 0.89mg 7%
Vitamin B3 0.487mg 1.566mg 7%
Vitamin B5 0.155mg 0.446mg 6%
Fiber 1.1g 2.7g 6%
Polyunsaturated fat 0.089g 0.888g 5%
Potassium 262mg 131mg 4%
Calcium 15mg 52mg 4%
Zinc 0.29mg 0.7mg 4%
Vitamin K 3µg 3%
Folate 29µg 37µg 2%
Fats 0.18g 1.8g 2%
Vitamin B12 0µg 0.04µg 2%
Monounsaturated fat 0.016g 0.302g 1%
Saturated fat 0.044g 0.259g 1%
Choline 6.7mg 1%
Vitamin B2 0.142mg 0.154mg 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Magnesium 17mg 21mg 1%
Fructose 0.95g 1%
Net carbs 2.25g 43.3g N/A
Sugar 2.2g N/A
Selenium 0.2µg 0%
Tryptophan 0.011mg 0.092mg 0%
Threonine 0.028mg 0.242mg 0%
Isoleucine 0.042mg 0.315mg 0%
Leucine 0.069mg 0.553mg 0%
Lysine 0.065mg 0.241mg 0%
Methionine 0.017mg 0.139mg 0%
Phenylalanine 0.041mg 0.379mg 0%
Valine 0.053mg 0.353mg 0%
Histidine 0.025mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
12%
Summer squash
30%
English muffin

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.215g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 64)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.