Summer squash vs. Nachos — In-Depth Nutrition Comparison
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How are summer squash and nachos different?
- Summer squash is higher in vitamin C; however, nachos are richer in vitamin E, phosphorus, selenium, vitamin K, fiber, vitamin B1, and magnesium.
- Daily need coverage for vitamin E for nachos is 26% higher.
- Summer squash contains 15 times more vitamin C than nachos. While summer squash contains 17mg of vitamin C, nachos contain only 1.1mg.
- Summer squash has less saturated fat.
- Summer squash has a lower glycemic index (13) than nachos (75).
Squash, summer, all varieties, raw and Fast foods, nachos, with cheese are the varieties used in this article.
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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.
| Contains less SodiumSodium | -99.4% |
| Contains more MagnesiumMagnesium | +147.1% |
| Contains more CalciumCalcium | +320% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +25.5% |
| Contains more ZincZinc | +196.6% |
| Contains more PhosphorusPhosphorus | +421.1% |
| Contains more SeleniumSelenium | +4200% |
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.
| Contains more Vitamin CVitamin C | +1445.5% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +190% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +156.3% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more Vitamin B5Vitamin B5 | +145.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +543.3% |
| Contains more CholineCholine | +294% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 0.016g | 14.02g | 35% |
| Polyunsaturated fat | 0.089g | 5.04g | 33% |
| Fats | 0.18g | 21.5g | 33% |
| Vitamin E | 0.12mg | 4.08mg | 26% |
| Phosphorus | 38mg | 198mg | 23% |
| Vitamin C | 17mg | 1.1mg | 18% |
| Calories | 16kcal | 343kcal | 16% |
| Selenium | 0.2µg | 8.6µg | 15% |
| Vitamin K | 3µg | 19.3µg | 14% |
| Sodium | 2mg | 313mg | 14% |
| Starch | 28.33g | 12% | |
| Carbs | 3.35g | 34.91g | 11% |
| Saturated fat | 0.044g | 2.173g | 10% |
| Fiber | 1.1g | 3.2g | 8% |
| Magnesium | 17mg | 42mg | 6% |
| Vitamin B1 | 0.048mg | 0.123mg | 6% |
| Protein | 1.21g | 4.32g | 6% |
| Zinc | 0.29mg | 0.86mg | 5% |
| Iron | 0.35mg | 0.75mg | 5% |
| Calcium | 15mg | 63mg | 5% |
| Folate | 29µg | 10µg | 5% |
| Vitamin B5 | 0.155mg | 0.38mg | 5% |
| Choline | 6.7mg | 26.4mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Potassium | 262mg | 362mg | 3% |
| Fructose | 0.95g | 0g | 1% |
| Vitamin B3 | 0.487mg | 0.63mg | 1% |
| Manganese | 0.175mg | 0.187mg | 1% |
| Vitamin A | 10µg | 5µg | 1% |
| Copper | 0.051mg | 0.064mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin B2 | 0.142mg | 0.133mg | 1% |
| Net carbs | 2.25g | 31.71g | N/A |
| Sugar | 2.2g | 2.17g | N/A |
| Vitamin B6 | 0.218mg | 0.215mg | 0% |
| Trans fat | 0g | 0.058g | N/A |
| Tryptophan | 0.011mg | 0.042mg | 0% |
| Threonine | 0.028mg | 0.156mg | 0% |
| Isoleucine | 0.042mg | 0.187mg | 0% |
| Leucine | 0.069mg | 0.521mg | 0% |
| Lysine | 0.065mg | 0.156mg | 0% |
| Methionine | 0.017mg | 0.094mg | 0% |
| Phenylalanine | 0.041mg | 0.229mg | 0% |
| Valine | 0.053mg | 0.25mg | 0% |
| Histidine | 0.025mg | 0.135mg | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
| Contains more WaterWater | +153% |
| Contains more ProteinProtein | +257% |
| Contains more FatsFats | +11844.4% |
| Contains more CarbsCarbs | +942.1% |
| Contains more OtherOther | +201.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +87525% |
| Contains more Poly. FatPolyunsaturated fat | +5562.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
28.33 g
Sucrose:
0.53 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.63 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1666.7% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
