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Summer squash vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Important differences between summer squash and neufchâtel cheese

  • Summer squash has more vitamin C and vitamin B6; however, neufchâtel cheese is richer in phosphorus, vitamin A, vitamin B12, calcium, and vitamin B5.
  • Neufchâtel cheese's daily need coverage for saturated fat is 64% more.
  • Summer squash contains less sodium.
  • Neufchâtel cheese has a higher glycemic index. The glycemic index of neufchâtel cheese is 27, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Cheese, neufchatel.

Infographic

Summer squash vs Neufchâtel cheese 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +169.2%
Contains more CopperCopper +88.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1490.9%
Contains more CalciumCalcium +680%
Contains more ZincZinc +182.8%
Contains more PhosphorusPhosphorus +263.2%
Contains more SeleniumSelenium +1400%

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +431.7%
Contains more Vitamin KVitamin K +76.5%
Contains more FolateFolate +107.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2310%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B5Vitamin B5 +271%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.155mg

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more WaterWater +50%
Contains more ProteinProtein +656.2%
Contains more FatsFats +12555.6%
Contains more OtherOther +121%
~equal in Carbs ~3.59g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +36050%
Contains more Poly. FatPolyunsaturated fat +989.9%

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
14% 86%
Starch: 0.5 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.19 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~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 Neufchâtel cheese
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Neufchâtel cheese DV% diff.
Saturated fat 0.044g 12.79g 58%
Fats 0.18g 22.78g 35%
Vitamin A 10µg 241µg 26%
Cholesterol 0mg 74mg 25%
Vitamin C 17mg 0mg 19%
Protein 1.21g 9.15g 16%
Vitamin B6 0.218mg 0.041mg 14%
Monounsaturated fat 0.016g 5.784g 14%
Sodium 2mg 334mg 14%
Phosphorus 38mg 138mg 14%
Vitamin B12 0µg 0.3µg 13%
Calories 16kcal 253kcal 12%
Calcium 15mg 117mg 10%
Vitamin B5 0.155mg 0.575mg 8%
Manganese 0.175mg 0.011mg 7%
Polyunsaturated fat 0.089g 0.97g 6%
Zinc 0.29mg 0.82mg 5%
Selenium 0.2µg 3µg 5%
Fiber 1.1g 0g 4%
Folate 29µg 14µg 4%
Copper 0.051mg 0.027mg 3%
Iron 0.35mg 0.13mg 3%
Potassium 262mg 152mg 3%
Vitamin B1 0.048mg 0.022mg 2%
Vitamin B3 0.487mg 0.21mg 2%
Vitamin E 0.12mg 0.4mg 2%
Magnesium 17mg 10mg 2%
Fructose 0.95g 0g 1%
Vitamin K 3µg 1.7µg 1%
Choline 6.7mg 1%
Vitamin B2 0.142mg 0.155mg 1%
Carbs 3.35g 3.59g 0%
Net carbs 2.25g 3.59g N/A
Sugar 2.2g 3.19g N/A
Starch 0.5g 0%
Tryptophan 0.011mg 0.106mg 0%
Threonine 0.028mg 0.359mg 0%
Isoleucine 0.042mg 0.501mg 0%
Leucine 0.069mg 1.013mg 0%
Lysine 0.065mg 0.875mg 0%
Methionine 0.017mg 0.294mg 0%
Phenylalanine 0.041mg 0.448mg 0%
Valine 0.053mg 0.609mg 0%
Histidine 0.025mg 0.27mg 0%
Omega-3 - ALA 0.117g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Neufchâtel cheese
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
18%
Neufchâtel cheese
Minerals Daily Need Coverage Score
12%
Summer squash
21%
Neufchâtel cheese

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 74mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 12.746g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 14)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.