Summer squash vs. Asparagus — In-Depth Nutrition Comparison
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Important differences between summer squash and asparagus
- Summer squash has more vitamin C and vitamin B6; however, asparagus is richer in vitamin K, iron, copper, vitamin A, vitamin B1, vitamin E, and folate.
- Asparagus's daily need coverage for vitamin K is 32% more.
- Summer squash contains 3 times more vitamin C than asparagus. Summer squash contains 17mg of vitamin C, while asparagus contains 5.6mg.
- Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, while the glycemic index of summer squash is 13.
The food varieties used in the comparison are Squash, summer, all varieties, raw and Asparagus, raw.
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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.
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more PotassiumPotassium | +29.7% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +511.4% |
| Contains more CopperCopper | +270.6% |
| Contains more ZincZinc | +86.2% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains more SeleniumSelenium | +1050% |
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.
| Contains more Vitamin CVitamin C | +203.6% |
| Contains more Vitamin B6Vitamin B6 | +139.6% |
| Contains more Vitamin AVitamin A | +280% |
| Contains more Vitamin EVitamin E | +841.7% |
| Contains more Vitamin B1Vitamin B1 | +197.9% |
| Contains more Vitamin B3Vitamin B3 | +100.8% |
| Contains more Vitamin B5Vitamin B5 | +76.8% |
| Contains more Vitamin KVitamin K | +1286.7% |
| Contains more FolateFolate | +79.3% |
| Contains more CholineCholine | +138.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +50% |
| Contains more ProteinProtein | +81.8% |
| Contains more CarbsCarbs | +15.8% |
~equal in
Water
~93.22g
~equal in
Other
~0.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
~equal in
Saturated fat
~0.04g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +15.4% |
| Contains more SucroseSucrose | +666.7% |
~equal in
Starch
~0g
~equal in
Fructose
~1g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 3µg | 41.6µg | 32% |
| Iron | 0.35mg | 2.14mg | 22% |
| Copper | 0.051mg | 0.189mg | 15% |
| Vitamin C | 17mg | 5.6mg | 13% |
| Vitamin B6 | 0.218mg | 0.091mg | 10% |
| Vitamin B1 | 0.048mg | 0.143mg | 8% |
| Vitamin E | 0.12mg | 1.13mg | 7% |
| Folate | 29µg | 52µg | 6% |
| Fiber | 1.1g | 2.1g | 4% |
| Selenium | 0.2µg | 2.3µg | 4% |
| Vitamin B3 | 0.487mg | 0.978mg | 3% |
| Vitamin A | 10µg | 38µg | 3% |
| Potassium | 262mg | 202mg | 2% |
| Choline | 6.7mg | 16mg | 2% |
| Zinc | 0.29mg | 0.54mg | 2% |
| Phosphorus | 38mg | 52mg | 2% |
| Vitamin B5 | 0.155mg | 0.274mg | 2% |
| Protein | 1.21g | 2.2g | 2% |
| Magnesium | 17mg | 14mg | 1% |
| Calcium | 15mg | 24mg | 1% |
| Manganese | 0.175mg | 0.158mg | 1% |
| Calories | 16kcal | 20kcal | 0% |
| Fats | 0.18g | 0.12g | 0% |
| Carbs | 3.35g | 3.88g | 0% |
| Net carbs | 2.25g | 1.78g | N/A |
| Sugar | 2.2g | 1.88g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B2 | 0.142mg | 0.141mg | 0% |
| Saturated fat | 0.044g | 0.04g | 0% |
| Monounsaturated fat | 0.016g | 0g | 0% |
| Polyunsaturated fat | 0.089g | 0.05g | 0% |
| Tryptophan | 0.011mg | 0.027mg | 0% |
| Threonine | 0.028mg | 0.084mg | 0% |
| Isoleucine | 0.042mg | 0.075mg | 0% |
| Leucine | 0.069mg | 0.128mg | 0% |
| Lysine | 0.065mg | 0.104mg | 0% |
| Methionine | 0.017mg | 0.031mg | 0% |
| Phenylalanine | 0.041mg | 0.075mg | 0% |
| Valine | 0.053mg | 0.115mg | 0% |
| Histidine | 0.025mg | 0.049mg | 0% |
| Fructose | 0.95g | 1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash is cheaper (difference - $4)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)