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Summer squash vs. Peppermint — In-Depth Nutrition Comparison

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A recap on the differences between summer squash and peppermint

  • Summer squash has less vitamin A, iron, manganese, copper, fiber, calcium, folate, vitamin C, magnesium, and vitamin B2.
  • Peppermint covers your daily vitamin A needs 81% more than summer squash.
  • The glycemic index of peppermint is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Peppermint, fresh.

Infographic

Summer squash vs Peppermint 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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +370.6%
Contains more CalciumCalcium +1520%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +1351.4%
Contains more CopperCopper +545.1%
Contains more ZincZinc +282.8%
Contains more PhosphorusPhosphorus +92.1%
Contains more ManganeseManganese +572%

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +87.1%
Contains more Vitamin AVitamin A +2020%
Contains more Vitamin B1Vitamin B1 +70.8%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +250.3%
Contains more Vitamin B5Vitamin B5 +118.1%
Contains more FolateFolate +293.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Peppermint DV% diff.
Iron 0.35mg 5.08mg 59%
Manganese 0.175mg 1.176mg 44%
Copper 0.051mg 0.329mg 31%
Fiber 1.1g 8g 28%
Calcium 15mg 243mg 23%
Vitamin A 10µg 212µg 22%
Folate 29µg 114µg 21%
Vitamin C 17mg 31.8mg 16%
Magnesium 17mg 80mg 15%
Vitamin B2 0.142mg 0.266mg 10%
Potassium 262mg 569mg 9%
Vitamin B3 0.487mg 1.706mg 8%
Vitamin B6 0.218mg 0.129mg 7%
Zinc 0.29mg 1.11mg 7%
Protein 1.21g 3.75g 5%
Phosphorus 38mg 73mg 5%
Carbs 3.35g 14.89g 4%
Vitamin B5 0.155mg 0.338mg 4%
Calories 16kcal 70kcal 3%
Polyunsaturated fat 0.089g 0.508g 3%
Vitamin K 3µg 3%
Vitamin B1 0.048mg 0.082mg 3%
Fructose 0.95g 1%
Fats 0.18g 0.94g 1%
Sodium 2mg 31mg 1%
Choline 6.7mg 1%
Saturated fat 0.044g 0.246g 1%
Vitamin E 0.12mg 1%
Net carbs 2.25g 6.89g N/A
Sugar 2.2g N/A
Selenium 0.2µg 0%
Monounsaturated fat 0.016g 0.033g 0%
Tryptophan 0.011mg 0.058mg 0%
Threonine 0.028mg 0.154mg 0%
Isoleucine 0.042mg 0.154mg 0%
Leucine 0.069mg 0.281mg 0%
Lysine 0.065mg 0.161mg 0%
Methionine 0.017mg 0.053mg 0%
Phenylalanine 0.041mg 0.191mg 0%
Valine 0.053mg 0.187mg 0%
Histidine 0.025mg 0.075mg 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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +20.3%
Contains more ProteinProtein +209.9%
Contains more FatsFats +422.2%
Contains more CarbsCarbs +344.5%
Contains more OtherOther +185.5%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +106.3%
Contains more Poly. FatPolyunsaturated fat +470.8%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.