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Summer squash vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between summer squash and miso

  • Summer squash has more vitamin C, while miso has more copper, manganese, iron, vitamin K, zinc, phosphorus, fiber, and selenium.
  • Miso covers your daily need for sodium, 162% more than summer squash.
  • The amount of sodium in summer squash is lower.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Miso.

Infographic

Summer squash vs Miso 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%
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +182.4%
Contains more CalciumCalcium +280%
Contains more IronIron +611.4%
Contains more CopperCopper +723.5%
Contains more ZincZinc +782.8%
Contains more PhosphorusPhosphorus +318.4%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +3400%

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%
Miso
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +1100%
Contains more FolateFolate +52.6%
Contains more Vitamin B1Vitamin B1 +104.2%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B3Vitamin B3 +86%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +876.7%
Contains more CholineCholine +977.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.199mg

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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +120%
Contains more ProteinProtein +957%
Contains more FatsFats +3238.9%
Contains more CarbsCarbs +657.3%
Contains more OtherOther +1966.1%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +6887.5%
Contains more Poly. FatPolyunsaturated fat +3140.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +531.6%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Miso DV% diff.
Sodium 2mg 3728mg 162%
Copper 0.051mg 0.42mg 41%
Manganese 0.175mg 0.859mg 30%
Iron 0.35mg 2.49mg 27%
Protein 1.21g 12.79g 23%
Vitamin K 3µg 29.3µg 22%
Zinc 0.29mg 2.56mg 21%
Vitamin C 17mg 0mg 19%
Polyunsaturated fat 0.089g 2.884g 19%
Fiber 1.1g 5.4g 17%
Phosphorus 38mg 159mg 17%
Choline 6.7mg 72.2mg 12%
Selenium 0.2µg 7µg 12%
Calories 16kcal 198kcal 9%
Fats 0.18g 6.01g 9%
Vitamin B2 0.142mg 0.233mg 7%
Carbs 3.35g 25.37g 7%
Magnesium 17mg 48mg 7%
Fructose 0.95g 6g 6%
Vitamin B5 0.155mg 0.337mg 4%
Saturated fat 0.044g 1.025g 4%
Calcium 15mg 57mg 4%
Vitamin B1 0.048mg 0.098mg 4%
Monounsaturated fat 0.016g 1.118g 3%
Vitamin B3 0.487mg 0.906mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 29µg 19µg 3%
Potassium 262mg 210mg 2%
Vitamin A 10µg 4µg 1%
Vitamin E 0.12mg 0.01mg 1%
Vitamin B6 0.218mg 0.199mg 1%
Net carbs 2.25g 19.97g N/A
Sugar 2.2g 6.2g N/A
Tryptophan 0.011mg 0.155mg 0%
Threonine 0.028mg 0.479mg 0%
Isoleucine 0.042mg 0.508mg 0%
Leucine 0.069mg 0.82mg 0%
Lysine 0.065mg 0.478mg 0%
Methionine 0.017mg 0.129mg 0%
Phenylalanine 0.041mg 0.486mg 0%
Valine 0.053mg 0.547mg 0%
Histidine 0.025mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Summer squash
23%
Miso
Minerals Daily Need Coverage Score
12%
Summer squash
108%
Miso

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3726mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.981g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 48)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.