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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
Infographic link

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 Magnesium +21.4%
Contains more Potassium +29.7%
Contains more Manganese +10.8%
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
Contains more Selenium +1050%
Equal in Sodium - 2
Equal in Manganese - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +21.4%
Contains more Potassium +29.7%
Contains more Manganese +10.8%
Contains more Calcium +60%
Contains more Iron +511.4%
Contains more Phosphorus +36.8%
Contains more Zinc +86.2%
Contains more Copper +270.6%
Contains more Selenium +1050%
Equal in Sodium - 2
Equal in Manganese - 0.158

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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50%
Contains more Protein +81.8%
Contains more Carbs +15.8%
Equal in Water - 93.22
Equal in Other - 0.58
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 Fats +50%
Contains more Protein +81.8%
Contains more Carbs +15.8%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +78%
Equal in Saturated Fat - 0.04
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +78%
Equal in Saturated Fat - 0.04

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +15.4%
Contains more Sucrose +666.7%
Equal in Fructose - 1
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 Glucose +15.4%
Contains more Sucrose +666.7%
Equal in Fructose - 1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.175mg 0.158mg Summer squash
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 200IU 756IU Garden asparagus
Vitamin A RAE 10µg 38µg Garden asparagus
Vitamin E 0.12mg 1.13mg Garden asparagus
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 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
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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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
18%
Summer squash
29%
Garden asparagus
Minerals Daily Need Coverage Score
12%
Summer squash
25%
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

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. 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.