Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Summer squash
  5. Compare
  6. Summer squash vs. Groat

Summer squash vs. Groat — In-Depth Nutrition Comparison

Compare

How are summer squash and groat different?

  • Groat has more copper, magnesium, manganese, phosphorus, vitamin B3, fiber, iron, vitamin B2, vitamin B5, and zinc than summer squash.
  • Daily need coverage for copper for groat is 117% higher.
  • Summer squash has a lower glycemic index (13) than groat (54).

Squash, summer, all varieties, raw and Buckwheat are the varieties used in this article.

Infographic

Summer squash vs Groat 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.
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%
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +1258.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +75.6%
Contains more IronIron +528.6%
Contains more CopperCopper +2056.9%
Contains more ZincZinc +727.6%
Contains more PhosphorusPhosphorus +813.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +642.9%
Contains more SeleniumSelenium +4050%

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%
Groat
Groat
4
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +110.4%
Contains more Vitamin B2Vitamin B2 +199.3%
Contains more Vitamin B3Vitamin B3 +1341.5%
Contains more Vitamin B5Vitamin B5 +695.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Summer squash Groat DV% diff.
Copper 0.051mg 1.1mg 117%
Magnesium 17mg 231mg 51%
Manganese 0.175mg 1.3mg 49%
Phosphorus 38mg 347mg 44%
Vitamin B3 0.487mg 7.02mg 41%
Fiber 1.1g 10g 36%
Protein 1.21g 13.25g 24%
Iron 0.35mg 2.2mg 23%
Carbs 3.35g 71.5g 23%
Vitamin B2 0.142mg 0.425mg 22%
Vitamin B5 0.155mg 1.233mg 22%
Zinc 0.29mg 2.4mg 19%
Vitamin C 17mg 0mg 19%
Calories 16kcal 343kcal 16%
Selenium 0.2µg 8.3µg 15%
Potassium 262mg 460mg 6%
Polyunsaturated fat 0.089g 1.039g 6%
Fats 0.18g 3.4g 5%
Vitamin B1 0.048mg 0.101mg 4%
Vitamin K 3µg 3%
Monounsaturated fat 0.016g 1.04g 3%
Saturated fat 0.044g 0.741g 3%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin B6 0.218mg 0.21mg 1%
Net carbs 2.25g 61.5g N/A
Calcium 15mg 18mg 0%
Sugar 2.2g N/A
Sodium 2mg 1mg 0%
Folate 29µg 30µg 0%
Tryptophan 0.011mg 0.192mg 0%
Threonine 0.028mg 0.506mg 0%
Isoleucine 0.042mg 0.498mg 0%
Leucine 0.069mg 0.832mg 0%
Lysine 0.065mg 0.672mg 0%
Methionine 0.017mg 0.172mg 0%
Phenylalanine 0.041mg 0.52mg 0%
Valine 0.053mg 0.678mg 0%
Histidine 0.025mg 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +870.7%
Contains more ProteinProtein +995%
Contains more FatsFats +1788.9%
Contains more CarbsCarbs +2034.3%
Contains more OtherOther +238.7%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +6400%
Contains more Poly. FatPolyunsaturated fat +1067.4%

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.