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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.
  • Summer squash has a lower glycemic index (13) than juice (50).

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.
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%
Juice
Juice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +523.8%
Contains more IronIron +218.2%
Contains more CopperCopper +183.3%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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%
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +13.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B5Vitamin B5 +158.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +625%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +691.7%
Contains more Vitamin B2Vitamin B2 +202.8%
Contains more Vitamin B3Vitamin B3 +926.7%
Contains more Vitamin B6Vitamin B6 +129.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Juice DV% diff.
Vitamin B3 0.487mg 5mg 28%
Vitamin B1 0.048mg 0.38mg 28%
Vitamin B6 0.218mg 0.5mg 22%
Vitamin B2 0.142mg 0.43mg 22%
Manganese 0.175mg 0.007mg 7%
Folate 29µg 4µg 6%
Potassium 262mg 42mg 6%
Phosphorus 38mg 4mg 5%
Fiber 1.1g 0.2g 4%
Copper 0.051mg 0.018mg 4%
Vitamin K 3µg 0µg 3%
Carbs 3.35g 13.41g 3%
Magnesium 17mg 3mg 3%
Iron 0.35mg 0.11mg 3%
Vitamin B5 0.155mg 0.06mg 2%
Protein 1.21g 0.2g 2%
Calories 16kcal 54kcal 2%
Vitamin C 17mg 15mg 2%
Zinc 0.29mg 0.02mg 2%
Vitamin E 0.12mg 0.02mg 1%
Polyunsaturated fat 0.089g 0.01g 1%
Vitamin A 10µg 2µg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Calcium 15mg 2mg 1%
Fats 0.18g 0g 0%
Net carbs 2.25g 13.21g N/A
Sugar 2.2g 9.36g N/A
Sodium 2mg 2mg 0%
Selenium 0.2µg 0µg 0%
Saturated fat 0.044g 0g 0%
Monounsaturated fat 0.016g 0.01g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +505%
Contains more FatsFats +∞%
Contains more OtherOther +226.3%
Contains more CarbsCarbs +300.3%
~equal in Water ~86.2g

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +790%
Contains less Sat. FatSaturated fat -100%

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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.