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  6. Summer squash vs. Orange juice

Summer squash vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between summer squash and orange juice?

  • Summer squash is higher in vitamin B6, vitamin B2, and manganese, yet orange juice is higher in vitamin C.
  • Orange juice's daily need coverage for vitamin C is 37% more.
  • Summer squash has 13 times more manganese than orange juice. While summer squash has 0.175mg of manganese, orange juice has only 0.014mg.
  • The amount of sugar in summer squash is lower.
  • The glycemic index of summer squash is lower.

We used Squash, summer, all varieties, raw and Orange juice, raw types in this article.

Infographic

Summer squash vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +31%
Contains more IronIron +75%
Contains more CopperCopper +15.9%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +123.5%
Contains more ManganeseManganese +1150%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -50%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +445%
Contains more Vitamin KVitamin K +2900%
Contains more Vitamin CVitamin C +194.1%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B5Vitamin B5 +22.6%
~equal in Vitamin A ~10µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Summer squash Orange juice DV% diff.
Vitamin C 17mg 50mg 37%
Vitamin B6 0.218mg 0.04mg 14%
Vitamin B2 0.142mg 0.03mg 9%
Manganese 0.175mg 0.014mg 7%
Vitamin B1 0.048mg 0.09mg 4%
Fiber 1.1g 0.2g 4%
Phosphorus 38mg 17mg 3%
Vitamin K 3µg 0.1µg 2%
Carbs 3.35g 10.4g 2%
Potassium 262mg 200mg 2%
Iron 0.35mg 0.2mg 2%
Zinc 0.29mg 0.05mg 2%
Vitamin E 0.12mg 0.04mg 1%
Vitamin B5 0.155mg 0.19mg 1%
Vitamin B3 0.487mg 0.4mg 1%
Protein 1.21g 0.7g 1%
Calories 16kcal 45kcal 1%
Fructose 0.95g 1%
Copper 0.051mg 0.044mg 1%
Magnesium 17mg 11mg 1%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 10.2g N/A
Calcium 15mg 11mg 0%
Sugar 2.2g 8.4g N/A
Sodium 2mg 1mg 0%
Vitamin A 10µg 10µg 0%
Selenium 0.2µg 0.1µg 0%
Folate 29µg 30µg 0%
Choline 6.7mg 6.2mg 0%
Saturated fat 0.044g 0.024g 0%
Monounsaturated fat 0.016g 0.036g 0%
Polyunsaturated fat 0.089g 0.04g 0%
Tryptophan 0.011mg 0.002mg 0%
Threonine 0.028mg 0.008mg 0%
Isoleucine 0.042mg 0.008mg 0%
Leucine 0.069mg 0.013mg 0%
Lysine 0.065mg 0.009mg 0%
Methionine 0.017mg 0.003mg 0%
Phenylalanine 0.041mg 0.009mg 0%
Valine 0.053mg 0.011mg 0%
Histidine 0.025mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +72.9%
Contains more OtherOther +55%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +210.4%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +122.5%
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +125%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.