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  6. Summer squash vs. Fajita

Summer squash vs. Fajita — In-Depth Nutrition Comparison

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The main differences between summer squash and fajita

  • Summer squash has more vitamin C; however, fajita has more phosphorus, selenium, vitamin B3, vitamin B12, vitamin B6, vitamin B5, and choline.
  • Daily need coverage for sodium for fajita is 35% higher.
  • Summer squash is lower in sodium.
  • Fajita has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and USDA Commodity, chicken fajita strips, frozen.

Infographic

Summer squash vs Fajita 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%
Fajita
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +15.4%
Contains more CopperCopper +70%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +165.2%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +182.9%
Contains more ZincZinc +372.4%
Contains more PhosphorusPhosphorus +628.9%
Contains more SeleniumSelenium +8250%
~equal in Potassium ~284mg

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%
Fajita
Fajita
8
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +625%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +881.3%
Contains more Vitamin B5Vitamin B5 +368.4%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +911.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Summer squash Fajita DV% diff.
Protein 1.21g 18.56g 35%
Sodium 2mg 799mg 35%
Phosphorus 38mg 277mg 34%
Selenium 0.2µg 16.7µg 30%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.487mg 4.779mg 27%
Vitamin B12 0µg 0.54µg 23%
Vitamin C 17mg 0mg 19%
Vitamin B6 0.218mg 0.387mg 13%
Choline 6.7mg 67.8mg 11%
Vitamin B5 0.155mg 0.726mg 11%
Zinc 0.29mg 1.37mg 10%
Fats 0.18g 5.73g 9%
Iron 0.35mg 0.99mg 8%
Polyunsaturated fat 0.089g 1.089g 7%
Saturated fat 0.044g 1.596g 7%
Calories 16kcal 135kcal 6%
Monounsaturated fat 0.016g 2.333g 6%
Folate 29µg 4µg 6%
Vitamin B2 0.142mg 0.213mg 5%
Manganese 0.175mg 0.066mg 5%
Fiber 1.1g 0g 4%
Vitamin B1 0.048mg 0.1mg 4%
Copper 0.051mg 0.03mg 2%
Vitamin K 3µg 0.2µg 2%
Magnesium 17mg 22mg 1%
Vitamin E 0.12mg 0.22mg 1%
Vitamin A 10µg 0µg 1%
Fructose 0.95g 1%
Potassium 262mg 284mg 1%
Net carbs 2.25g 2.23g N/A
Carbs 3.35g 2.23g 0%
Calcium 15mg 13mg 0%
Sugar 2.2g 0g N/A
Tryptophan 0.011mg 0.2mg 0%
Threonine 0.028mg 0.452mg 0%
Isoleucine 0.042mg 0.813mg 0%
Leucine 0.069mg 1.56mg 0%
Lysine 0.065mg 1.857mg 0%
Methionine 0.017mg 0.552mg 0%
Phenylalanine 0.041mg 0.763mg 0%
Valine 0.053mg 0.847mg 0%
Histidine 0.025mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +50.2%
Contains more WaterWater +34.1%
Contains more ProteinProtein +1433.9%
Contains more FatsFats +3083.3%
Contains more OtherOther +364.5%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +14481.3%
Contains more Poly. FatPolyunsaturated fat +1123.6%

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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

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.