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  6. Summer squash vs. Orange

Summer squash vs. Orange — In-Depth Nutrition Comparison

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Differences between summer squash and oranges

  • Summer squash is higher in vitamin B6, vitamin B2, and manganese; however, oranges are richer in vitamin C and fiber.
  • Oranges' daily need coverage for vitamin C is 40% higher.
  • Summer squash has 7 times more manganese than oranges. While summer squash has 0.175mg of manganese, oranges have only 0.025mg.
  • Summer squash has less sugar.
  • Summer squash has a lower glycemic index (13) than oranges (45).

The food types used in this comparison are Squash, summer, all varieties, raw and Oranges, raw, all commercial varieties.

Infographic

Summer squash vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +250%
Contains more CopperCopper +13.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +600%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +150%

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B6Vitamin B6 +263.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +212.9%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more CholineCholine +25.4%
~equal in Vitamin A ~11µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Summer squash Orange DV% diff.
Vitamin C 17mg 53.2mg 40%
Vitamin B6 0.218mg 0.06mg 12%
Vitamin B2 0.142mg 0.04mg 8%
Manganese 0.175mg 0.025mg 7%
Fiber 1.1g 2.4g 5%
Vitamin B1 0.048mg 0.087mg 3%
Phosphorus 38mg 14mg 3%
Vitamin K 3µg 0µg 3%
Carbs 3.35g 11.75g 3%
Calcium 15mg 40mg 3%
Iron 0.35mg 0.1mg 3%
Vitamin B5 0.155mg 0.25mg 2%
Calories 16kcal 47kcal 2%
Zinc 0.29mg 0.07mg 2%
Magnesium 17mg 10mg 2%
Potassium 262mg 181mg 2%
Protein 1.21g 0.94g 1%
Copper 0.051mg 0.045mg 1%
Vitamin B3 0.487mg 0.282mg 1%
Fructose 0.95g 1%
Selenium 0.2µg 0.5µg 1%
Fats 0.18g 0.12g 0%
Net carbs 2.25g 9.35g N/A
Sugar 2.2g 9.35g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.12mg 0.18mg 0%
Vitamin A 10µg 11µg 0%
Folate 29µg 30µg 0%
Choline 6.7mg 8.4mg 0%
Saturated fat 0.044g 0.015g 0%
Monounsaturated fat 0.016g 0.023g 0%
Polyunsaturated fat 0.089g 0.025g 0%
Tryptophan 0.011mg 0.009mg 0%
Threonine 0.028mg 0.015mg 0%
Isoleucine 0.042mg 0.025mg 0%
Leucine 0.069mg 0.023mg 0%
Lysine 0.065mg 0.047mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.031mg 0%
Valine 0.053mg 0.04mg 0%
Histidine 0.025mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +50%
Contains more OtherOther +40.9%
Contains more CarbsCarbs +250.7%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +256%
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +43.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.