Summer squash vs. Pistachio — In-Depth Nutrition Comparison
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Important differences between summer squash and pistachios
- Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, magnesium, and potassium than summer squash.
- Pistachios' daily need coverage for copper is 139% more.
- Summer squash contains less saturated fat.
- Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of summer squash is 13.
The food varieties used in the comparison are Squash, summer, all varieties, raw and Nuts, pistachio nuts, raw.
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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 more MagnesiumMagnesium | +611.8% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +291.2% |
| Contains more IronIron | +1020% |
| Contains more CopperCopper | +2449% |
| Contains more ZincZinc | +658.6% |
| Contains more PhosphorusPhosphorus | +1189.5% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +585.7% |
| Contains more SeleniumSelenium | +3400% |
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 | +203.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +160% |
| Contains more Vitamin EVitamin E | +2283.3% |
| Contains more Vitamin B1Vitamin B1 | +1712.5% |
| Contains more Vitamin B2Vitamin B2 | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +166.9% |
| Contains more Vitamin B5Vitamin B5 | +235.5% |
| Contains more Vitamin B6Vitamin B6 | +679.8% |
| Contains more FolateFolate | +75.9% |
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:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more WaterWater | +2065.7% |
| Contains more ProteinProtein | +1566.1% |
| Contains more FatsFats | +25077.8% |
| Contains more CarbsCarbs | +711% |
| Contains more OtherOther | +380.6% |
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
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +145256.3% |
| Contains more Poly. FatPolyunsaturated fat | +16057.3% |
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:
1.67 g
Sucrose:
6.87 g
Glucose:
0.32 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more GlucoseGlucose | +134.4% |
| Contains more FructoseFructose | +295.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +22800% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.051mg | 1.3mg | 139% |
| Vitamin B6 | 0.218mg | 1.7mg | 114% |
| Polyunsaturated fat | 0.089g | 14.38g | 95% |
| Vitamin B1 | 0.048mg | 0.87mg | 69% |
| Fats | 0.18g | 45.32g | 69% |
| Phosphorus | 38mg | 490mg | 65% |
| Monounsaturated fat | 0.016g | 23.257g | 58% |
| Manganese | 0.175mg | 1.2mg | 45% |
| Iron | 0.35mg | 3.92mg | 45% |
| Protein | 1.21g | 20.16g | 38% |
| Fiber | 1.1g | 10.6g | 38% |
| Saturated fat | 0.044g | 5.907g | 27% |
| Calories | 16kcal | 560kcal | 27% |
| Magnesium | 17mg | 121mg | 25% |
| Potassium | 262mg | 1025mg | 22% |
| Vitamin E | 0.12mg | 2.86mg | 18% |
| Zinc | 0.29mg | 2.2mg | 17% |
| Vitamin C | 17mg | 5.6mg | 13% |
| Selenium | 0.2µg | 7µg | 12% |
| Calcium | 15mg | 105mg | 9% |
| Carbs | 3.35g | 27.17g | 8% |
| Vitamin B5 | 0.155mg | 0.52mg | 7% |
| Folate | 29µg | 51µg | 6% |
| Vitamin B3 | 0.487mg | 1.3mg | 5% |
| Vitamin K | 3µg | 3% | |
| Vitamin A | 10µg | 26µg | 2% |
| Fructose | 0.95g | 0.24g | 1% |
| Choline | 6.7mg | 1% | |
| Starch | 1.67g | 1% | |
| Vitamin B2 | 0.142mg | 0.16mg | 1% |
| Net carbs | 2.25g | 16.57g | N/A |
| Sugar | 2.2g | 7.66g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.011mg | 0.251mg | 0% |
| Threonine | 0.028mg | 0.684mg | 0% |
| Isoleucine | 0.042mg | 0.917mg | 0% |
| Leucine | 0.069mg | 1.604mg | 0% |
| Lysine | 0.065mg | 1.138mg | 0% |
| Methionine | 0.017mg | 0.36mg | 0% |
| Phenylalanine | 0.041mg | 1.092mg | 0% |
| Valine | 0.053mg | 1.249mg | 0% |
| Histidine | 0.025mg | 0.512mg | 0% |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
12%
125%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 5.46g)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 5.863g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 15)
Which food is cheaper?
Summer squash is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)