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  6. Summer squash vs. Mulberry

Summer squash vs. Mulberry — In-Depth Nutrition Comparison

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Differences between summer squash and mulberries

  • Summer squash is higher in vitamin B6 and folate; however, mulberries are richer in vitamin C, iron, and vitamin E.
  • Mulberries' daily need coverage for vitamin C is 22% higher.
  • Summer squash has 5 times more folate than mulberries. While summer squash has 29µg of folate, mulberries have only 6µg.
  • Summer squash has less sugar.
  • Summer squash has a lower glycemic index (13) than mulberries (25).

The food types used in this comparison are Squash, summer, all varieties, raw and Mulberries, raw.

Infographic

Summer squash vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more PotassiumPotassium +35.1%
Contains more ZincZinc +141.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +160%
Contains more IronIron +428.6%
Contains more CopperCopper +17.6%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~18mg
~equal in Phosphorus ~38mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +336%
Contains more FolateFolate +383.3%
Contains more Vitamin CVitamin C +114.1%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin KVitamin K +160%
Contains more CholineCholine +83.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Mulberry DV% diff.
Vitamin C 17mg 36.4mg 22%
Iron 0.35mg 1.85mg 19%
Vitamin B6 0.218mg 0.05mg 13%
Manganese 0.175mg 8%
Folate 29µg 6µg 6%
Vitamin E 0.12mg 0.87mg 5%
Vitamin K 3µg 7.8µg 4%
Vitamin B5 0.155mg 3%
Vitamin B2 0.142mg 0.101mg 3%
Carbs 3.35g 9.8g 2%
Calcium 15mg 39mg 2%
Potassium 262mg 194mg 2%
Fiber 1.1g 1.7g 2%
Zinc 0.29mg 0.12mg 2%
Vitamin B1 0.048mg 0.029mg 2%
Choline 6.7mg 12.3mg 1%
Polyunsaturated fat 0.089g 0.207g 1%
Vitamin B3 0.487mg 0.62mg 1%
Calories 16kcal 43kcal 1%
Selenium 0.2µg 0.6µg 1%
Copper 0.051mg 0.06mg 1%
Fructose 0.95g 1%
Vitamin A 10µg 1µg 1%
Protein 1.21g 1.44g 0%
Fats 0.18g 0.39g 0%
Net carbs 2.25g 8.1g N/A
Magnesium 17mg 18mg 0%
Sugar 2.2g 8.1g N/A
Phosphorus 38mg 38mg 0%
Sodium 2mg 10mg 0%
Saturated fat 0.044g 0.027g 0%
Monounsaturated fat 0.016g 0.041g 0%
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +19%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +192.5%
Contains more OtherOther +11.3%
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +156.3%
Contains more Poly. FatPolyunsaturated fat +132.6%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.