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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.

Infographic

Summer squash vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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.
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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 45% 27% 4% 3%
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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
14% 53% 33%
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
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
18% 74% 3% 3% 2%
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.
Summer squash Pistachio
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Pistachio 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?

ok
ok
is better in case of low diet
Summer squash Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
12%
Summer squash
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 5.46g)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 5.863g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 15)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.