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  6. Summer squash vs. Juice

Summer squash vs. Juice — In-Depth Nutrition Comparison

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Differences between Summer squash and Juice

  • Summer squash is higher in Manganese, Potassium, and Folate, however, Juice is richer in Vitamin B3, Vitamin B1, Vitamin B2, and Vitamin B6.
  • Juice's daily need coverage for Vitamin B3 is 28% higher.
  • Summer squash has 25 times more Manganese than Juice. While Summer squash has 0.175mg of Manganese, Juice has only 0.007mg.

The food types used in this comparison are Squash, summer, all varieties, raw and Beverages, Orange juice drink.

Infographic

Summer squash vs Juice 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.
Summer squash
Summer squash
9
:
0
Juice
Juice
Contains more Calcium +650%
Contains more Iron +218.2%
Contains more Magnesium +466.7%
Contains more Phosphorus +850%
Contains more Potassium +523.8%
Contains more Zinc +1350%
Contains more Copper +183.3%
Contains more Manganese +2400%
Contains more Selenium +∞%
Equal in Sodium - 2
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Contains more Calcium +650%
Contains more Iron +218.2%
Contains more Magnesium +466.7%
Contains more Phosphorus +850%
Contains more Potassium +523.8%
Contains more Zinc +1350%
Contains more Copper +183.3%
Contains more Manganese +2400%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Summer squash
Summer squash
7
:
4
Juice
Juice
Contains more Vitamin A +354.5%
Contains more Vitamin E +500%
Contains more Vitamin C +13.3%
Contains more Vitamin B5 +158.3%
Contains more Folate +625%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B2 +202.8%
Contains more Vitamin B3 +926.7%
Contains more Vitamin B6 +129.4%
Summer squash
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%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Contains more Vitamin A +354.5%
Contains more Vitamin E +500%
Contains more Vitamin C +13.3%
Contains more Vitamin B5 +158.3%
Contains more Folate +625%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +691.7%
Contains more Vitamin B2 +202.8%
Contains more Vitamin B3 +926.7%
Contains more Vitamin B6 +129.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Juice
Juice
Contains more Protein +505%
Contains more Fats +∞%
Contains more Other +226.3%
Contains more Carbs +300.3%
Equal in Water - 86.2
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more Protein +505%
Contains more Fats +∞%
Contains more Other +226.3%
Contains more Carbs +300.3%
Equal in Water - 86.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Juice
Juice
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +790%
Contains less Saturated Fat -100%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +790%
Contains less Saturated Fat -100%

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 Juice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Juice Opinion
Net carbs 2.25g 13.21g Juice
Protein 1.21g 0.2g Summer squash
Fats 0.18g 0g Summer squash
Carbs 3.35g 13.41g Juice
Calories 16kcal 54kcal Juice
Fructose 0.95g Summer squash
Sugar 2.2g 9.36g Summer squash
Fiber 1.1g 0.2g Summer squash
Calcium 15mg 2mg Summer squash
Iron 0.35mg 0.11mg Summer squash
Magnesium 17mg 3mg Summer squash
Phosphorus 38mg 4mg Summer squash
Potassium 262mg 42mg Summer squash
Sodium 2mg 2mg
Zinc 0.29mg 0.02mg Summer squash
Copper 0.051mg 0.018mg Summer squash
Manganese 0.175mg 0.007mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 44IU Summer squash
Vitamin A RAE 10µg 2µg Summer squash
Vitamin E 0.12mg 0.02mg Summer squash
Vitamin C 17mg 15mg Summer squash
Vitamin B1 0.048mg 0.38mg Juice
Vitamin B2 0.142mg 0.43mg Juice
Vitamin B3 0.487mg 5mg Juice
Vitamin B5 0.155mg 0.06mg Summer squash
Vitamin B6 0.218mg 0.5mg Juice
Folate 29µg 4µg Summer squash
Vitamin K 3µg 0µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0g Juice
Monounsaturated Fat 0.016g 0.01g Summer squash
Polyunsaturated fat 0.089g 0.01g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Juice
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
39%
Juice
Minerals Daily Need Coverage Score
12%
Summer squash
2%
Juice

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 7.16g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.044g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.