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  6. Summer squash vs. Monterey Jack

Summer squash vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between summer squash and monterey Jack?

  • Summer squash is richer in vitamin C, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Summer squash contains less sodium.
  • Summer squash has a lower glycemic index than monterey Jack.

We used Squash, summer, all varieties, raw and Cheese, monterey types in this comparison.

Infographic

Summer squash vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +223.5%
Contains more CopperCopper +59.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1490.9%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +4873.3%
Contains more IronIron +105.7%
Contains more ZincZinc +934.5%
Contains more PhosphorusPhosphorus +1068.4%
Contains more SeleniumSelenium +7150%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B3Vitamin B3 +423.7%
Contains more Vitamin B6Vitamin B6 +175.9%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +61.1%
Contains more Vitamin AVitamin A +1880%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +174.6%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%

All nutrients comparison - raw data values

Nutrient Summer squash Monterey Jack DV% diff.
Saturated fat 0.044g 19.066g 86%
Calcium 15mg 746mg 73%
Phosphorus 38mg 444mg 58%
Protein 1.21g 24.48g 47%
Fats 0.18g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0.2µg 14.5µg 26%
Sodium 2mg 600mg 26%
Zinc 0.29mg 3mg 25%
Monounsaturated fat 0.016g 8.751g 22%
Vitamin A 10µg 198µg 21%
Vitamin C 17mg 0mg 19%
Vitamin B2 0.142mg 0.39mg 19%
Calories 16kcal 373kcal 18%
Vitamin B6 0.218mg 0.079mg 11%
Manganese 0.175mg 0.011mg 7%
Polyunsaturated fat 0.089g 0.899g 5%
Iron 0.35mg 0.72mg 5%
Potassium 262mg 81mg 5%
Fiber 1.1g 0g 4%
Folate 29µg 18µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.048mg 0.015mg 3%
Vitamin D 0IU 22IU 3%
Choline 6.7mg 15.4mg 2%
Copper 0.051mg 0.032mg 2%
Vitamin B3 0.487mg 0.093mg 2%
Magnesium 17mg 27mg 2%
Vitamin B5 0.155mg 0.21mg 1%
Carbs 3.35g 0.68g 1%
Fructose 0.95g 1%
Vitamin E 0.12mg 0.26mg 1%
Net carbs 2.25g 0.68g N/A
Sugar 2.2g 0.5g N/A
Vitamin K 3µg 2.5µg 0%
Tryptophan 0.011mg 0.315mg 0%
Threonine 0.028mg 0.871mg 0%
Isoleucine 0.042mg 1.519mg 0%
Leucine 0.069mg 2.344mg 0%
Lysine 0.065mg 2.037mg 0%
Methionine 0.017mg 0.641mg 0%
Phenylalanine 0.041mg 1.289mg 0%
Valine 0.053mg 1.635mg 0%
Histidine 0.025mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +392.6%
Contains more WaterWater +130.8%
Contains more ProteinProtein +1923.1%
Contains more FatsFats +16722.2%
Contains more OtherOther +472.6%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +54593.8%
Contains more Poly. FatPolyunsaturated fat +910.1%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.