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  6. Summer squash vs. Falafel

Summer squash vs. Falafel — In-Depth Nutrition Comparison

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How are summer squash and falafel different?

  • Summer squash is higher in vitamin C; however, falafel is richer in iron, copper, manganese, phosphorus, folate, magnesium, and zinc.
  • Daily need coverage for iron for falafel is 38% higher.
  • Summer squash contains 11 times more vitamin C than falafel. While summer squash contains 17mg of vitamin C, falafel contains only 1.6mg.
  • Summer squash has less saturated fat.
  • Summer squash has a lower glycemic index (13) than falafel (33).

Squash, summer, all varieties, raw and Falafel, home-prepared are the varieties used in this article.

Infographic

Summer squash vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +382.4%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +877.1%
Contains more CopperCopper +405.9%
Contains more ZincZinc +417.2%
Contains more PhosphorusPhosphorus +405.3%
Contains more ManganeseManganese +294.9%
Contains more SeleniumSelenium +400%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +204.2%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +114.4%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more FolateFolate +220.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Falafel DV% diff.
Iron 0.35mg 3.42mg 38%
Fats 0.18g 17.8g 27%
Polyunsaturated fat 0.089g 4.16g 27%
Monounsaturated fat 0.016g 10.171g 25%
Protein 1.21g 13.31g 24%
Copper 0.051mg 0.258mg 23%
Phosphorus 38mg 192mg 22%
Manganese 0.175mg 0.691mg 22%
Vitamin C 17mg 1.6mg 17%
Folate 29µg 93µg 16%
Calories 16kcal 333kcal 16%
Magnesium 17mg 82mg 15%
Sodium 2mg 294mg 13%
Saturated fat 0.044g 2.383g 11%
Zinc 0.29mg 1.5mg 11%
Potassium 262mg 585mg 10%
Carbs 3.35g 31.84g 9%
Vitamin B1 0.048mg 0.146mg 8%
Vitamin B6 0.218mg 0.125mg 7%
Calcium 15mg 54mg 4%
Fiber 1.1g 4%
Vitamin B3 0.487mg 1.044mg 3%
Vitamin B5 0.155mg 0.292mg 3%
Vitamin K 3µg 3%
Vitamin B2 0.142mg 0.166mg 2%
Selenium 0.2µg 1µg 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Vitamin A 10µg 1µg 1%
Fructose 0.95g 1%
Net carbs 2.25g 31.84g N/A
Sugar 2.2g N/A
Tryptophan 0.011mg 0.134mg 0%
Threonine 0.028mg 0.492mg 0%
Isoleucine 0.042mg 0.567mg 0%
Leucine 0.069mg 0.944mg 0%
Lysine 0.065mg 0.856mg 0%
Methionine 0.017mg 0.187mg 0%
Phenylalanine 0.041mg 0.707mg 0%
Valine 0.053mg 0.562mg 0%
Histidine 0.025mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +173.4%
Contains more ProteinProtein +1000%
Contains more FatsFats +9788.9%
Contains more CarbsCarbs +850.4%
Contains more OtherOther +291.9%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +63468.8%
Contains more Poly. FatPolyunsaturated fat +4574.2%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.