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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.

Infographic

Summer squash vs 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" 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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%
~equal in Sodium ~2mg
~equal in Manganese ~0.158mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Asparagus 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%

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
2% 4% 93%
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
44% 56%
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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
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

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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. 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.