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  6. Summer squash vs. Marinara sauce

Summer squash vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between summer squash and marinara sauce?

  • Summer squash is higher in vitamin C and vitamin B2, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin K, vitamin A, and iron.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% more.
  • Summer squash has 9 times more vitamin C than marinara sauce. While summer squash has 17mg of vitamin C, marinara sauce has only 2mg.

We used Squash, summer, all varieties, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Summer squash vs Marinara sauce infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +27.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +122.9%
Contains more CopperCopper +58.8%
Contains more SeleniumSelenium +450%
~equal in Magnesium ~18mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +132.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26%
Contains more FolateFolate +123.1%
Contains more Vitamin AVitamin A +230%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B3Vitamin B3 +704.3%
Contains more Vitamin KVitamin K +363.3%
Contains more CholineCholine +104.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Marinara sauce DV% diff.
Vitamin B3 0.487mg 3.917mg 21%
Vitamin C 17mg 2mg 17%
Vitamin E 0.12mg 2.4mg 15%
Vitamin K 3µg 13.9µg 9%
Vitamin B2 0.142mg 0.061mg 6%
Iron 0.35mg 0.78mg 5%
Folate 29µg 13µg 4%
Vitamin A 10µg 33µg 3%
Polyunsaturated fat 0.089g 0.508g 3%
Vitamin B6 0.218mg 0.173mg 3%
Vitamin B5 0.155mg 3%
Fiber 1.1g 1.8g 3%
Copper 0.051mg 0.081mg 3%
Calories 16kcal 51kcal 2%
Selenium 0.2µg 1.1µg 2%
Manganese 0.175mg 0.137mg 2%
Vitamin B1 0.048mg 0.024mg 2%
Carbs 3.35g 8.06g 2%
Fats 0.18g 1.48g 2%
Potassium 262mg 319mg 2%
Sodium 2mg 30mg 1%
Monounsaturated fat 0.016g 0.377g 1%
Phosphorus 38mg 34mg 1%
Choline 6.7mg 13.7mg 1%
Saturated fat 0.044g 0.17g 1%
Cholesterol 0mg 2mg 1%
Zinc 0.29mg 0.2mg 1%
Fructose 0.95g 1%
Calcium 15mg 27mg 1%
Protein 1.21g 1.41g 0%
Net carbs 2.25g 6.26g N/A
Magnesium 17mg 18mg 0%
Sugar 2.2g 5.5g 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +16.5%
Contains more FatsFats +722.2%
Contains more CarbsCarbs +140.6%
Contains more OtherOther +167.7%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +2256.3%
Contains more Poly. FatPolyunsaturated fat +470.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.