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Summer squash vs. Hot and sour soup — In-Depth Nutrition Comparison

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Important differences between summer squash and hot and sour soup

  • Summer squash has more vitamin C, vitamin B6, vitamin B2, potassium, and folate; however, hot, and sour soup is richer in choline.
  • Summer squash's daily need coverage for vitamin C is 19% more.
  • Summer squash contains 5 times more potassium than hot and sour soup. Summer squash contains 262mg of potassium, while hot, and sour soup contains 55mg.
  • Summer squash contains less sodium.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Soup, hot and sour, Chinese restaurant.

Infographic

Summer squash vs Hot and sour soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +88.9%
Contains more PotassiumPotassium +376.4%
Contains more CopperCopper +96.2%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +105.9%
Contains more CalciumCalcium +26.7%
Contains more IronIron +82.9%
Contains more SeleniumSelenium +100%

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 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +84.6%
Contains more Vitamin B2Vitamin B2 +358.1%
Contains more Vitamin B6Vitamin B6 +240.6%
Contains more Vitamin KVitamin K +172.7%
Contains more FolateFolate +262.5%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +495.5%
~equal in Vitamin A ~9µg
~equal in Vitamin B3 ~0.507mg

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
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more ProteinProtein +113.2%
Contains more FatsFats +572.2%
Contains more CarbsCarbs +29.9%
Contains more OtherOther +95.2%
~equal in Water ~90.65g

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +249.4%

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
85% 14%
Starch: 2.43 g
Sucrose: 0.4 g
Glucose: 0.03 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2400%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1233.3%
~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.
Summer squash Hot and sour soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Hot and sour soup DV% diff.
Vitamin C 17mg 0mg 19%
Sodium 2mg 376mg 16%
Vitamin B6 0.218mg 0.064mg 12%
Vitamin B2 0.142mg 0.031mg 9%
Lysine 0.065mg 153mg 7%
Cholesterol 0mg 21mg 7%
Potassium 262mg 55mg 6%
Choline 6.7mg 39.9mg 6%
Folate 29µg 8µg 5%
Manganese 0.175mg 0.085mg 4%
Vitamin B12 0µg 0.1µg 4%
Iron 0.35mg 0.64mg 4%
Protein 1.21g 2.58g 3%
Copper 0.051mg 0.026mg 3%
Vitamin E 0.12mg 0.39mg 2%
Vitamin K 3µg 1.1µg 2%
Vitamin B1 0.048mg 0.026mg 2%
Fiber 1.1g 0.5g 2%
Magnesium 17mg 9mg 2%
Fats 0.18g 1.21g 2%
Monounsaturated fat 0.016g 0.288g 1%
Polyunsaturated fat 0.089g 0.311g 1%
Fructose 0.95g 0g 1%
Vitamin B5 0.155mg 0.227mg 1%
Saturated fat 0.044g 0.229g 1%
Calories 16kcal 39kcal 1%
Vitamin D 0µg 0.1µg 1%
Phosphorus 38mg 32mg 1%
Starch 2.43g 1%
Zinc 0.29mg 0.22mg 1%
Vitamin D 0IU 5IU 1%
Carbs 3.35g 4.35g 0%
Net carbs 2.25g 3.85g N/A
Calcium 15mg 19mg 0%
Sugar 2.2g 0.42g N/A
Vitamin A 10µg 9µg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B3 0.487mg 0.507mg 0%
Tryptophan 0.011mg 0.019mg 0%
Threonine 0.028mg 0.111mg 0%
Isoleucine 0.042mg 0.08mg 0%
Leucine 0.069mg 0.151mg 0%
Methionine 0.017mg 0.039mg 0%
Phenylalanine 0.041mg 0.085mg 0%
Valine 0.053mg 0.092mg 0%
Histidine 0.025mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Hot and sour soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Summer squash
8%
Hot and sour soup
Minerals Daily Need Coverage Score
12%
Summer squash
13%
Hot and sour soup

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.185g)
Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Hot and sour soup
Hot and sour soup is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.