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  6. Summer squash vs. Millet raw

Summer squash vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between summer squash and millet raw

  • Summer squash has more vitamin C; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B1, fiber, vitamin B3, magnesium, and folate.
  • Millet raw's daily need coverage for copper is 78% more.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Millet, raw.

Infographic

Summer squash vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +34.4%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +570.6%
Contains more IronIron +760%
Contains more CopperCopper +1370.6%
Contains more ZincZinc +479.3%
Contains more PhosphorusPhosphorus +650%
Contains more ManganeseManganese +832.6%
Contains more SeleniumSelenium +1250%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin KVitamin K +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +777.1%
Contains more Vitamin B2Vitamin B2 +104.2%
Contains more Vitamin B3Vitamin B3 +869.2%
Contains more Vitamin B5Vitamin B5 +447.1%
Contains more Vitamin B6Vitamin B6 +76.1%
Contains more FolateFolate +193.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Millet raw DV% diff.
Copper 0.051mg 0.75mg 78%
Manganese 0.175mg 1.632mg 63%
Phosphorus 38mg 285mg 35%
Iron 0.35mg 3.01mg 33%
Vitamin B1 0.048mg 0.421mg 31%
Fiber 1.1g 8.5g 30%
Vitamin B3 0.487mg 4.72mg 26%
Carbs 3.35g 72.85g 23%
Magnesium 17mg 114mg 23%
Protein 1.21g 11.02g 20%
Vitamin C 17mg 0mg 19%
Calories 16kcal 378kcal 18%
Folate 29µg 85µg 14%
Polyunsaturated fat 0.089g 2.134g 14%
Vitamin B5 0.155mg 0.848mg 14%
Zinc 0.29mg 1.68mg 13%
Vitamin B6 0.218mg 0.384mg 13%
Vitamin B2 0.142mg 0.29mg 11%
Fats 0.18g 4.22g 6%
Selenium 0.2µg 2.7µg 5%
Saturated fat 0.044g 0.723g 3%
Vitamin K 3µg 0.9µg 2%
Potassium 262mg 195mg 2%
Monounsaturated fat 0.016g 0.773g 2%
Choline 6.7mg 1%
Fructose 0.95g 1%
Calcium 15mg 8mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 64.35g N/A
Sugar 2.2g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.12mg 0.05mg 0%
Tryptophan 0.011mg 0.119mg 0%
Threonine 0.028mg 0.353mg 0%
Isoleucine 0.042mg 0.465mg 0%
Leucine 0.069mg 1.4mg 0%
Lysine 0.065mg 0.212mg 0%
Methionine 0.017mg 0.221mg 0%
Phenylalanine 0.041mg 0.58mg 0%
Valine 0.053mg 0.578mg 0%
Histidine 0.025mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +991.6%
Contains more ProteinProtein +810.7%
Contains more FatsFats +2244.4%
Contains more CarbsCarbs +2074.6%
Contains more OtherOther +422.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +4731.3%
Contains more Poly. FatPolyunsaturated fat +2297.8%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.