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  6. Summer squash vs. Maple sugar

Summer squash vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between summer squash and maple sugar

  • Summer squash is higher in vitamin C, vitamin B6, vitamin B2, and folate; however, maple sugar is richer in manganese, zinc, iron, calcium, and copper.
  • Maple sugar's daily need coverage for manganese is 185% higher.
  • Summer squash has a lower glycemic index (13) than maple sugar (63).

The food types used in this comparison are Squash, summer, all varieties, raw and Sugars, maple.

Infographic

Summer squash vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +500%
Contains more IronIron +360%
Contains more CopperCopper +94.1%
Contains more ZincZinc +1989.7%
Contains more ManganeseManganese +2426.9%
Contains more SeleniumSelenium +300%
~equal in Potassium ~274mg

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +992.3%
Contains more Vitamin B3Vitamin B3 +1117.5%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +7166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +219%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Maple sugar DV% diff.
Manganese 0.175mg 4.422mg 185%
Zinc 0.29mg 6.06mg 52%
Carbs 3.35g 90.9g 29%
Vitamin C 17mg 0mg 19%
Calories 16kcal 354kcal 17%
Vitamin B6 0.218mg 0.003mg 17%
Iron 0.35mg 1.61mg 16%
Vitamin B2 0.142mg 0.013mg 10%
Calcium 15mg 90mg 8%
Folate 29µg 0µg 7%
Copper 0.051mg 0.099mg 5%
Phosphorus 38mg 3mg 5%
Fiber 1.1g 0g 4%
Vitamin K 3µg 0µg 3%
Vitamin B3 0.487mg 0.04mg 3%
Vitamin B1 0.048mg 0.009mg 3%
Vitamin B5 0.155mg 0.048mg 2%
Protein 1.21g 0.1g 2%
Vitamin A 10µg 0µg 1%
Vitamin E 0.12mg 0mg 1%
Choline 6.7mg 2.1mg 1%
Fructose 0.95g 1%
Selenium 0.2µg 0.8µg 1%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 90.9g N/A
Magnesium 17mg 19mg 0%
Potassium 262mg 274mg 0%
Sugar 2.2g 84.87g N/A
Sodium 2mg 11mg 0%
Saturated fat 0.044g 0.036g 0%
Monounsaturated fat 0.016g 0.064g 0%
Polyunsaturated fat 0.089g 0.1g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1110%
Contains more WaterWater +1083%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +2613.4%
Contains more OtherOther +29%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +12.4%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.