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Summer squash vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between summer squash and pasta

  • Summer squash has more vitamin C, vitamin B6, and potassium; however, pasta is higher in vitamin B1, iron, folate, and vitamin B12.
  • Summer squash covers your daily vitamin C needs 19% more than pasta.
  • Pasta contains 11 times less potassium than summer squash. Summer squash contains 262mg of potassium, while pasta contains 24mg.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Summer squash vs Pasta 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%
Pasta
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +991.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +225.7%
Contains more CopperCopper +82.4%
Contains more ZincZinc +93.1%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +28%
~equal in Magnesium ~18mg

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%
Pasta
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +541.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +335.4%
Contains more Vitamin B3Vitamin B3 +103.7%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.15mg

All nutrients comparison - raw data values

Nutrient Summer squash Pasta DV% diff.
Vitamin C 17mg 0mg 19%
Vitamin B6 0.218mg 0.034mg 14%
Vitamin B1 0.048mg 0.209mg 13%
Cholesterol 0mg 33mg 11%
Iron 0.35mg 1.14mg 10%
Folate 29µg 64µg 9%
Protein 1.21g 5.15g 8%
Carbs 3.35g 24.93g 7%
Potassium 262mg 24mg 7%
Vitamin B12 0µg 0.14µg 6%
Calories 16kcal 131kcal 6%
Copper 0.051mg 0.093mg 5%
Phosphorus 38mg 63mg 4%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Vitamin B3 0.487mg 0.992mg 3%
Zinc 0.29mg 0.56mg 2%
Polyunsaturated fat 0.089g 0.429g 2%
Manganese 0.175mg 0.224mg 2%
Choline 6.7mg 1%
Fats 0.18g 1.05g 1%
Vitamin B5 0.155mg 0.183mg 1%
Fructose 0.95g 1%
Vitamin B2 0.142mg 0.15mg 1%
Vitamin E 0.12mg 1%
Calcium 15mg 6mg 1%
Net carbs 2.25g 24.93g N/A
Magnesium 17mg 18mg 0%
Sugar 2.2g N/A
Sodium 2mg 6mg 0%
Vitamin A 10µg 6µg 0%
Selenium 0.2µg 0%
Saturated fat 0.044g 0.15g 0%
Monounsaturated fat 0.016g 0.124g 0%
Tryptophan 0.011mg 0.065mg 0%
Threonine 0.028mg 0.134mg 0%
Isoleucine 0.042mg 0.197mg 0%
Leucine 0.069mg 0.348mg 0%
Lysine 0.065mg 0.097mg 0%
Methionine 0.017mg 0.079mg 0%
Phenylalanine 0.041mg 0.247mg 0%
Valine 0.053mg 0.217mg 0%
Histidine 0.025mg 0.103mg 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
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +38%
Contains more OtherOther +100%
Contains more ProteinProtein +325.6%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +644.2%

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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +675%
Contains more Poly. FatPolyunsaturated fat +382%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.