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  6. Summer squash vs. Ostrich

Summer squash vs. Ostrich — In-Depth Nutrition Comparison

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What are the differences between summer squash and ostrich?

  • Summer squash is higher in vitamin C, yet ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, iron, phosphorus, vitamin B6, and vitamin B5.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • The glycemic index of ostrich is lower.

We used Squash, summer, all varieties, raw and Ostrich, tip trimmed, cooked types in this article.

Infographic

Summer squash vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +821.1%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +697.1%
Contains more CopperCopper +198%
Contains more ZincZinc +1572.4%
Contains more PhosphorusPhosphorus +560.5%
Contains more SeleniumSelenium +18650%

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +383.3%
Contains more Vitamin B2Vitamin B2 +105.6%
Contains more Vitamin B3Vitamin B3 +1366.7%
Contains more Vitamin B5Vitamin B5 +750.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Summer squash Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.2µg 37.5µg 68%
Protein 1.21g 28.49g 55%
Vitamin B3 0.487mg 7.143mg 42%
Zinc 0.29mg 4.85mg 41%
Iron 0.35mg 2.79mg 31%
Phosphorus 38mg 251mg 30%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.218mg 0.545mg 25%
Vitamin B5 0.155mg 1.318mg 23%
Vitamin C 17mg 0mg 19%
Vitamin B1 0.048mg 0.232mg 15%
Vitamin B2 0.142mg 0.292mg 12%
Copper 0.051mg 0.152mg 11%
Manganese 0.175mg 0.019mg 7%
Calories 16kcal 145kcal 6%
Saturated fat 0.044g 1g 4%
Fiber 1.1g 0g 4%
Folate 29µg 15µg 4%
Fats 0.18g 2.57g 4%
Sodium 2mg 80mg 3%
Vitamin K 3µg 3%
Potassium 262mg 362mg 3%
Polyunsaturated fat 0.089g 0.44g 2%
Monounsaturated fat 0.016g 0.97g 2%
Magnesium 17mg 25mg 2%
Vitamin A 10µg 0µg 1%
Choline 6.7mg 1%
Carbs 3.35g 0g 1%
Calcium 15mg 6mg 1%
Vitamin E 0.12mg 0.23mg 1%
Fructose 0.95g 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Tryptophan 0.011mg 0.254mg 0%
Threonine 0.028mg 1.25mg 0%
Isoleucine 0.042mg 1.354mg 0%
Leucine 0.069mg 2.315mg 0%
Lysine 0.065mg 2.516mg 0%
Methionine 0.017mg 0.796mg 0%
Phenylalanine 0.041mg 1.176mg 0%
Valine 0.053mg 1.407mg 0%
Histidine 0.025mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.1%
Contains more OtherOther +44.2%
Contains more ProteinProtein +2254.5%
Contains more FatsFats +1327.8%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +5962.5%
Contains more Poly. FatPolyunsaturated fat +394.4%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.