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  6. Summer squash vs. Pacific saury raw

Summer squash vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between summer squash and pacific saury raw

  • Summer squash has more vitamin C and vitamin B6, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than summer squash.
  • Summer squash contains 4 times more vitamin C than pacific saury raw. While summer squash contains 17mg of vitamin C, pacific saury raw contains only 3.8mg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of summer squash is 13.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Fish, pike, northern, raw.

Infographic

Summer squash vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +280%
Contains more IronIron +57.1%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +6200%
~equal in Potassium ~259mg
~equal in Copper ~0.051mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +347.4%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B6Vitamin B6 +86.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +93.3%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B3Vitamin B3 +372.3%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +870.1%

All nutrients comparison - raw data values

Nutrient Summer squash Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.21g 19.26g 36%
Phosphorus 38mg 220mg 26%
Selenium 0.2µg 12.6µg 23%
Vitamin C 17mg 3.8mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.155mg 0.75mg 12%
Choline 6.7mg 65mg 11%
Vitamin B3 0.487mg 2.3mg 11%
Vitamin B6 0.218mg 0.117mg 8%
Vitamin B2 0.142mg 0.063mg 6%
Folate 29µg 15µg 4%
Calories 16kcal 88kcal 4%
Calcium 15mg 57mg 4%
Fiber 1.1g 0g 4%
Zinc 0.29mg 0.67mg 3%
Manganese 0.175mg 0.24mg 3%
Iron 0.35mg 0.55mg 3%
Magnesium 17mg 31mg 3%
Sodium 2mg 39mg 2%
Vitamin K 3µg 0.1µg 2%
Fructose 0.95g 1%
Polyunsaturated fat 0.089g 0.202g 1%
Carbs 3.35g 0g 1%
Fats 0.18g 0.69g 1%
Vitamin A 10µg 21µg 1%
Vitamin E 0.12mg 0.2mg 1%
Vitamin B1 0.048mg 0.058mg 1%
Net carbs 2.25g 0g N/A
Potassium 262mg 259mg 0%
Sugar 2.2g 0g N/A
Copper 0.051mg 0.051mg 0%
Saturated fat 0.044g 0.118g 0%
Monounsaturated fat 0.016g 0.157g 0%
Tryptophan 0.011mg 0.216mg 0%
Threonine 0.028mg 0.844mg 0%
Isoleucine 0.042mg 0.887mg 0%
Leucine 0.069mg 1.565mg 0%
Lysine 0.065mg 1.768mg 0%
Methionine 0.017mg 0.57mg 0%
Phenylalanine 0.041mg 0.752mg 0%
Valine 0.053mg 0.992mg 0%
Histidine 0.025mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.9%
Contains more ProteinProtein +1491.7%
Contains more FatsFats +283.3%
Contains more OtherOther +82.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -62.7%
Contains more Mono. FatMonounsaturated fat +881.3%
Contains more Poly. FatPolyunsaturated fat +127%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.