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Summer squash vs Garden asparagus - In-Depth Nutrition Comparison

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Important differences between Summer squash and Garden asparagus

  • Summer squash has more Vitamin C, and Vitamin B6, however Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B1, Vitamin E , and Folate.
  • Garden asparagus's daily need coverage for Vitamin K is 32% more.
  • Summer squash contains 3 times more Vitamin C than Garden asparagus. Summer squash contains 17mg of Vitamin C, while Garden asparagus contains 5.6mg.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Asparagus, raw.

Infographic

Summer squash vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Contains more Iron +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Potassium +29.7%
Contains more Magnesium +21.4%
Contains more Iron +511.4%
Contains more Calcium +60%
Contains more Copper +270.6%
Contains more Zinc +86.2%
Contains more Phosphorus +36.8%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Folate +79.3%
Equal in Vitamin B2 - 0.141
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +203.6%
Contains more Vitamin B6 +139.6%
Contains more Vitamin A +278%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +197.9%
Contains more Vitamin B3 +100.8%
Contains more Vitamin B5 +76.8%
Contains more Vitamin K +1286.7%
Contains more Folate +79.3%
Equal in Vitamin B2 - 0.141

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
29
Garden asparagus
Mineral Summary Score
12
Summer squash
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
13%
Garden asparagus
Carbohydrates
3%
Summer squash
4%
Garden asparagus
Fats
1%
Summer squash
1%
Garden asparagus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Garden asparagus
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Summer squash Garden asparagus Opinion
Calories 16 20 Garden asparagus
Protein 1.21 2.2 Garden asparagus
Fats 0.18 0.12 Summer squash
Vitamin C 17 5.6 Summer squash
Carbs 3.35 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 2.14 Garden asparagus
Calcium 15 24 Garden asparagus
Potassium 262 202 Summer squash
Magnesium 17 14 Summer squash
Sugar 2.2 1.88 Garden asparagus
Fiber 1.1 2.1 Garden asparagus
Copper 0.051 0.189 Garden asparagus
Zinc 0.29 0.54 Garden asparagus
Starch
Phosphorus 38 52 Garden asparagus
Sodium 2 2
Vitamin A 200 756 Garden asparagus
Vitamin E 0.12 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.048 0.143 Garden asparagus
Vitamin B2 0.142 0.141 Summer squash
Vitamin B3 0.487 0.978 Garden asparagus
Vitamin B5 0.155 0.274 Garden asparagus
Vitamin B6 0.218 0.091 Summer squash
Vitamin B12 0 0
Vitamin K 3 41.6 Garden asparagus
Folate 29 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.044 0.04 Garden asparagus
Monounsaturated Fat 0.016 0 Summer squash
Polyunsaturated fat 0.089 0.05 Summer squash
Tryptophan 0.011 0.027 Garden asparagus
Threonine 0.028 0.084 Garden asparagus
Isoleucine 0.042 0.075 Garden asparagus
Leucine 0.069 0.128 Garden asparagus
Lysine 0.065 0.104 Garden asparagus
Methionine 0.017 0.031 Garden asparagus
Phenylalanine 0.041 0.075 Garden asparagus
Valine 0.053 0.115 Garden asparagus
Histidine 0.025 0.049 Garden asparagus
Fructose 0.95 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.