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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 Magnesium +21.4%
Contains more Potassium +29.7%
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Magnesium +21.4%
Contains more Potassium +29.7%
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
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 Folate +79.3%
Contains more Vitamin K +1286.7%
Equal in Vitamin B2 - 0.141
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 Folate +79.3%
Contains more Vitamin K +1286.7%
Equal in Vitamin B2 - 0.141

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Garden asparagus Opinion
Net carbs 2.25g 1.78g Summer squash
Protein 1.21g 2.2g Garden asparagus
Fats 0.18g 0.12g Summer squash
Carbs 3.35g 3.88g Garden asparagus
Calories 16kcal 20kcal Garden asparagus
Starch g g
Fructose 0.95g 1g Garden asparagus
Sugar 2.2g 1.88g Garden asparagus
Fiber 1.1g 2.1g Garden asparagus
Calcium 15mg 24mg Garden asparagus
Iron 0.35mg 2.14mg Garden asparagus
Magnesium 17mg 14mg Summer squash
Phosphorus 38mg 52mg Garden asparagus
Potassium 262mg 202mg Summer squash
Sodium 2mg 2mg
Zinc 0.29mg 0.54mg Garden asparagus
Copper 0.051mg 0.189mg Garden asparagus
Vitamin A 200IU 756IU Garden asparagus
Vitamin E 0.12mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 5.6mg Summer squash
Vitamin B1 0.048mg 0.143mg Garden asparagus
Vitamin B2 0.142mg 0.141mg Summer squash
Vitamin B3 0.487mg 0.978mg Garden asparagus
Vitamin B5 0.155mg 0.274mg Garden asparagus
Vitamin B6 0.218mg 0.091mg Summer squash
Folate 29µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 3µg 41.6µg Garden asparagus
Tryptophan 0.011mg 0.027mg Garden asparagus
Threonine 0.028mg 0.084mg Garden asparagus
Isoleucine 0.042mg 0.075mg Garden asparagus
Leucine 0.069mg 0.128mg Garden asparagus
Lysine 0.065mg 0.104mg Garden asparagus
Methionine 0.017mg 0.031mg Garden asparagus
Phenylalanine 0.041mg 0.075mg Garden asparagus
Valine 0.053mg 0.115mg Garden asparagus
Histidine 0.025mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.04g Garden asparagus
Monounsaturated Fat 0.016g 0g Summer squash
Polyunsaturated fat 0.089g 0.05g Summer squash

Which food is preferable for your diet?

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

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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

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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.