Summer squash vs. French fries — In-Depth Nutrition Comparison

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How are summer squash and french fries different?

Summer squash is higher in vitamin C; however, french fries are richer in vitamin B3, phosphorus, vitamin B6, fiber, vitamin E, vitamin B1, and potassium.
Daily need coverage for vitamin B3 for french fries is 16% higher.
Summer squash contains 4 times more vitamin C than french fries. While summer squash contains 17mg of vitamin C, french fries contain only 4.7mg.
Summer squash has less saturated fat.
Summer squash has a lower glycemic index (13) than french fries (70).

Squash, summer, all varieties, raw and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

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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.

Summer squash

French fries

Contains less SodiumSodium

-99%

Contains more MagnesiumMagnesium	+105.9%
Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+121%
Contains more IronIron	+131.4%
Contains more CopperCopper	+143.1%
Contains more ZincZinc	+72.4%
Contains more PhosphorusPhosphorus	+228.9%
Contains more ManganeseManganese	+41.1%
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.

Summer squash

French fries

Contains more Vitamin CVitamin C	+261.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+264.1%

Contains more Vitamin EVitamin E	+1291.7%
Contains more Vitamin B1Vitamin B1	+254.2%
Contains more Vitamin B3Vitamin B3	+516.8%
Contains more Vitamin B5Vitamin B5	+274.2%
Contains more Vitamin B6Vitamin B6	+70.6%
Contains more Vitamin KVitamin K	+273.3%
Contains more CholineCholine	+449.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.089g	5.398g	35%
Fats	0.18g	14.73g	22%
Vitamin B3	0.487mg	3.004mg	16%
Calories	16kcal	312kcal	15%
Monounsaturated fat	0.016g	5.969g	15%
Vitamin C	17mg	4.7mg	14%
Carbs	3.35g	41.44g	13%
Phosphorus	38mg	125mg	12%
Vitamin B6	0.218mg	0.372mg	12%
Fiber	1.1g	3.8g	11%
Saturated fat	0.044g	2.336g	10%
Vitamin B1	0.048mg	0.17mg	10%
Vitamin E	0.12mg	1.67mg	10%
Sodium	2mg	210mg	9%
Vitamin B5	0.155mg	0.58mg	9%
Potassium	262mg	579mg	9%
Vitamin B2	0.142mg	0.039mg	8%
Copper	0.051mg	0.124mg	8%
Vitamin K	3µg	11.2µg	7%
Iron	0.35mg	0.81mg	6%
Choline	6.7mg	36.8mg	5%
Protein	1.21g	3.43g	4%
Magnesium	17mg	35mg	4%
Manganese	0.175mg	0.247mg	3%
Zinc	0.29mg	0.5mg	2%
Selenium	0.2µg	0.9µg	1%
Fructose	0.95g		1%
Vitamin A	10µg	0µg	1%
Net carbs	2.25g	37.64g	N/A
Calcium	15mg	18mg	0%
Sugar	2.2g	0.3g	N/A
Folate	29µg	30µg	0%
Trans fat	0g	0.06g	N/A
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%
Omega-3 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A