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  6. Summer squash vs. Nutmeg

Summer squash vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between summer squash and nutmeg?

  • Summer squash has less manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, zinc, and calcium than nutmeg.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Summer squash contains less saturated fat.
  • Nutmeg has a lower glycemic index than summer squash.

We used Squash, summer, all varieties, raw and Spices, nutmeg, ground types in this comparison.

Infographic

Summer squash vs Nutmeg 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%
Nutmeg
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +976.5%
Contains more CalciumCalcium +1126.7%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +768.6%
Contains more CopperCopper +1913.7%
Contains more ZincZinc +641.4%
Contains more PhosphorusPhosphorus +460.5%
Contains more ManganeseManganese +1557.1%
Contains more SeleniumSelenium +700%

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%
Nutmeg
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +620.8%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more FolateFolate +162.1%
Contains more CholineCholine +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Nutmeg DV% diff.
Saturated fat 0.044g 25.94g 118%
Manganese 0.175mg 2.9mg 118%
Copper 0.051mg 1.027mg 108%
Fiber 1.1g 20.8g 79%
Fats 0.18g 36.31g 56%
Magnesium 17mg 183mg 40%
Iron 0.35mg 3.04mg 34%
Calories 16kcal 525kcal 25%
Phosphorus 38mg 213mg 25%
Vitamin B1 0.048mg 0.346mg 25%
Calcium 15mg 184mg 17%
Zinc 0.29mg 2.15mg 17%
Vitamin C 17mg 3mg 16%
Carbs 3.35g 49.29g 15%
Folate 29µg 76µg 12%
Protein 1.21g 5.84g 9%
Monounsaturated fat 0.016g 3.22g 8%
Vitamin B2 0.142mg 0.057mg 7%
Vitamin B3 0.487mg 1.299mg 5%
Vitamin B6 0.218mg 0.16mg 4%
Vitamin K 3µg 0µg 3%
Potassium 262mg 350mg 3%
Selenium 0.2µg 1.6µg 3%
Vitamin B5 0.155mg 3%
Polyunsaturated fat 0.089g 0.35g 2%
Fructose 0.95g 1%
Vitamin E 0.12mg 0mg 1%
Vitamin A 10µg 5µg 1%
Sodium 2mg 16mg 1%
Net carbs 2.25g 28.49g N/A
Sugar 2.2g 2.99g N/A
Choline 6.7mg 8.8mg 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
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1419.1%
Contains more ProteinProtein +382.6%
Contains more FatsFats +20072.2%
Contains more CarbsCarbs +1371.3%
Contains more OtherOther +275.8%

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20025%
Contains more Poly. FatPolyunsaturated fat +293.3%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.