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  6. Summer squash vs. Mussels

Summer squash vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between summer squash and mussels?

  • Summer squash has less vitamin B12, manganese, selenium, iron, phosphorus, zinc, vitamin B2, and vitamin B1 than mussels.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Summer squash contains less sodium.
  • Summer squash has a lower glycemic index than mussels.

We used Squash, summer, all varieties, raw and Mollusks, mussel, blue, cooked, moist heat types in this comparison.

Infographic

Summer squash vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +117.6%
Contains more CalciumCalcium +120%
Contains more IronIron +1820%
Contains more CopperCopper +192.2%
Contains more ZincZinc +820.7%
Contains more PhosphorusPhosphorus +650%
Contains more ManganeseManganese +3785.7%
Contains more SeleniumSelenium +44700%
~equal in Potassium ~268mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +118%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +810%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +195.8%
Contains more Vitamin B3Vitamin B3 +516%
Contains more Vitamin B5Vitamin B5 +512.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Summer squash Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.175mg 6.8mg 288%
Selenium 0.2µg 89.6µg 163%
Iron 0.35mg 6.72mg 80%
Protein 1.21g 23.8g 45%
Phosphorus 38mg 285mg 35%
Zinc 0.29mg 2.67mg 22%
Vitamin B2 0.142mg 0.42mg 21%
Vitamin B1 0.048mg 0.3mg 21%
Cholesterol 0mg 56mg 19%
Vitamin B3 0.487mg 3mg 16%
Vitamin B5 0.155mg 0.95mg 16%
Sodium 2mg 369mg 16%
Folate 29µg 76µg 12%
Copper 0.051mg 0.149mg 11%
Vitamin A 10µg 91µg 9%
Vitamin B6 0.218mg 0.1mg 9%
Calories 16kcal 172kcal 8%
Polyunsaturated fat 0.089g 1.212g 7%
Fats 0.18g 4.48g 7%
Magnesium 17mg 37mg 5%
Fiber 1.1g 0g 4%
Saturated fat 0.044g 0.85g 4%
Vitamin C 17mg 13.6mg 4%
Vitamin K 3µg 3%
Calcium 15mg 33mg 2%
Monounsaturated fat 0.016g 1.014g 2%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Carbs 3.35g 7.39g 1%
Net carbs 2.25g 7.39g N/A
Potassium 262mg 268mg 0%
Sugar 2.2g N/A
Tryptophan 0.011mg 0.267mg 0%
Threonine 0.028mg 1.025mg 0%
Isoleucine 0.042mg 1.036mg 0%
Leucine 0.069mg 1.676mg 0%
Lysine 0.065mg 1.779mg 0%
Methionine 0.017mg 0.537mg 0%
Phenylalanine 0.041mg 0.853mg 0%
Valine 0.053mg 1.04mg 0%
Histidine 0.025mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

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% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +54.8%
Contains more ProteinProtein +1866.9%
Contains more FatsFats +2388.9%
Contains more CarbsCarbs +120.6%
Contains more OtherOther +412.9%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +6237.5%
Contains more Poly. FatPolyunsaturated fat +1261.8%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.