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Summer squash vs. Papadum — In-Depth Nutrition Comparison

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Differences between summer squash and papadum

  • Papadum is higher than summer squash in copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium.
  • Papadum's daily need coverage for copper is 105% higher.
  • Summer squash has less sodium.
  • Summer squash has a lower glycemic index (13) than papadum (46).

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

Infographic

Summer squash vs Papadum infographic
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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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +1494.1%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +281.7%
Contains more IronIron +2128.6%
Contains more CopperCopper +1856.9%
Contains more ZincZinc +1072.4%
Contains more PhosphorusPhosphorus +913.2%
Contains more ManganeseManganese +792.6%
Contains more SeleniumSelenium +4050%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin KVitamin K +650%
Contains more CholineCholine +1575%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +477.1%
Contains more Vitamin B2Vitamin B2 +81.7%
Contains more Vitamin B3Vitamin B3 +202.3%
Contains more Vitamin B5Vitamin B5 +491.6%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more FolateFolate +655.2%
~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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2611.7%
Contains more ProteinProtein +2012.4%
Contains more FatsFats +1705.6%
Contains more CarbsCarbs +1687.2%
Contains more OtherOther +1162.9%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +3225%
Contains more Poly. FatPolyunsaturated fat +1189.9%

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 Papadum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Papadum DV% diff.
Copper 0.051mg 0.998mg 105%
Iron 0.35mg 7.8mg 93%
Sodium 2mg 1745mg 76%
Fiber 1.1g 18.6g 70%
Manganese 0.175mg 1.562mg 60%
Magnesium 17mg 271mg 60%
Phosphorus 38mg 385mg 50%
Protein 1.21g 25.56g 49%
Folate 29µg 219µg 48%
Zinc 0.29mg 3.4mg 28%
Potassium 262mg 1000mg 22%
Vitamin B1 0.048mg 0.277mg 19%
Vitamin C 17mg 0mg 19%
Carbs 3.35g 59.87g 19%
Calories 16kcal 371kcal 18%
Selenium 0.2µg 8.3µg 15%
Vitamin B5 0.155mg 0.917mg 15%
Calcium 15mg 143mg 13%
Vitamin B2 0.142mg 0.258mg 9%
Polyunsaturated fat 0.089g 1.148g 7%
Vitamin B3 0.487mg 1.472mg 6%
Fats 0.18g 3.25g 5%
Saturated fat 0.044g 1.084g 5%
Vitamin B6 0.218mg 0.285mg 5%
Vitamin K 3µg 0.4µg 2%
Fructose 0.95g 1%
Monounsaturated fat 0.016g 0.532g 1%
Choline 6.7mg 0.4mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 2.25g 41.27g N/A
Sugar 2.2g 0g N/A
Vitamin E 0.12mg 0.05mg 0%
Vitamin A 10µg 13µg 0%
Tryptophan 0.011mg 0.266mg 0%
Threonine 0.028mg 0.886mg 0%
Isoleucine 0.042mg 1.303mg 0%
Leucine 0.069mg 2.115mg 0%
Lysine 0.065mg 1.695mg 0%
Methionine 0.017mg 0.372mg 0%
Phenylalanine 0.041mg 1.491mg 0%
Valine 0.053mg 1.434mg 0%
Histidine 0.025mg 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
12%
Summer squash
168%
Papadum

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 1743mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 1.04g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.