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  6. Summer squash vs. Margarine

Summer squash vs. Margarine — In-Depth Nutrition Comparison

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How are summer squash and margarine different?

  • Summer squash is richer in vitamin C, vitamin B6, vitamin B2, potassium, folate, and copper, while margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Margarine covers your daily need for saturated fat, 76% more than summer squash.
  • Summer squash is lower in saturated fat.
  • Summer squash has a higher glycemic index (13) than margarine (0).

Squash, summer, all varieties, raw and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

Infographic

Summer squash vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1355.6%
Contains more IronIron +483.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +660%
Contains more ManganeseManganese +∞%
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%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +283.8%
Contains more Vitamin B3Vitamin B3 +2017.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2322.2%
Contains more FolateFolate +2800%
Contains more Vitamin AVitamin A +8090%
Contains more Vitamin EVitamin E +7400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3000%
Contains more CholineCholine +85.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Margarine DV% diff.
Polyunsaturated fat 0.089g 24.302g 161%
Fats 0.18g 80.71g 124%
Monounsaturated fat 0.016g 38.877g 97%
Vitamin A 10µg 819µg 90%
Vitamin K 3µg 93µg 75%
Saturated fat 0.044g 15.189g 69%
Vitamin E 0.12mg 9mg 59%
Calories 16kcal 717kcal 35%
Vitamin C 17mg 0.2mg 19%
Vitamin B6 0.218mg 0.009mg 16%
Vitamin B2 0.142mg 0.037mg 8%
Manganese 0.175mg 8%
Potassium 262mg 18mg 7%
Folate 29µg 1µg 7%
Copper 0.051mg 0mg 6%
Phosphorus 38mg 5mg 5%
Iron 0.35mg 0.06mg 4%
Fiber 1.1g 0g 4%
Vitamin B12 0µg 0.1µg 4%
Vitamin B5 0.155mg 3%
Vitamin B3 0.487mg 0.023mg 3%
Vitamin B1 0.048mg 0.01mg 3%
Zinc 0.29mg 0mg 3%
Magnesium 17mg 3mg 3%
Protein 1.21g 0.16g 2%
Fructose 0.95g 1%
Calcium 15mg 3mg 1%
Choline 6.7mg 12.4mg 1%
Carbs 3.35g 0.7g 1%
Net carbs 2.25g 0.7g N/A
Sugar 2.2g 0g N/A
Sodium 2mg 2mg 0%
Selenium 0.2µg 0µg 0%
Trans fat 0g 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +656.3%
Contains more CarbsCarbs +378.6%
Contains more WaterWater +472.9%
Contains more FatsFats +44738.9%
Contains more OtherOther +208.1%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +242881.3%
Contains more Poly. FatPolyunsaturated fat +27205.6%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.