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Summer squash vs. Jalapeño — In-Depth Nutrition Comparison

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Significant differences between Summer squash and Jalapeño

  • Summer squash has more Vitamin B2, however, Jalapeño is richer in Vitamin C, Vitamin E , Vitamin B6, Vitamin K, and Fiber.
  • Jalapeño covers your daily Vitamin C needs 113% more than Summer squash.
  • Jalapeño has 2 times less Vitamin B2 than Summer squash. Summer squash has 0.142mg of Vitamin B2, while Jalapeño has 0.07mg.
  • Summer squash contains less Sugar.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Peppers, jalapeno, raw.

Infographic

Summer squash vs Jalapeño 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.
Contains more Calcium +25%
Contains more Iron +40%
Contains more Magnesium +13.3%
Contains more Phosphorus +46.2%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more Copper +10.9%
Contains more Manganese +80.4%
Contains more Selenium +100%
Equal in Potassium - 248
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +25%
Contains more Iron +40%
Contains more Magnesium +13.3%
Contains more Phosphorus +46.2%
Contains less Sodium -33.3%
Contains more Zinc +107.1%
Contains more Copper +10.9%
Contains more Manganese +80.4%
Contains more Selenium +100%
Equal in Potassium - 248
Equal in Copper - 0.046

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.
:
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin A +439%
Contains more Vitamin E +2883.3%
Contains more Vitamin C +597.6%
Contains more Vitamin B3 +162.8%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +92.2%
Contains more Choline +11.9%
Contains more Vitamin K +516.7%
Equal in Folate - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin A +439%
Contains more Vitamin E +2883.3%
Contains more Vitamin C +597.6%
Contains more Vitamin B3 +162.8%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +92.2%
Contains more Choline +11.9%
Contains more Vitamin K +516.7%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33%
Contains more Other +17%
Contains more Fats +105.6%
Contains more Carbs +94%
Equal in Water - 91.69
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +33%
Contains more Other +17%
Contains more Fats +105.6%
Contains more Carbs +94%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +81.3%
Contains more Polyunsaturated fat +25.8%
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -52.2%
Contains more Monounsaturated Fat +81.3%
Contains more Polyunsaturated fat +25.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +97.3%
Contains more Fructose +176.8%
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +97.3%
Contains more Fructose +176.8%

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 Jalapeño
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Jalapeño Opinion
Net carbs 2.25g 3.7g Jalapeño
Protein 1.21g 0.91g Summer squash
Fats 0.18g 0.37g Jalapeño
Carbs 3.35g 6.5g Jalapeño
Calories 16kcal 29kcal Jalapeño
Fructose 0.95g 2.63g Jalapeño
Sugar 2.2g 4.12g Summer squash
Fiber 1.1g 2.8g Jalapeño
Calcium 15mg 12mg Summer squash
Iron 0.35mg 0.25mg Summer squash
Magnesium 17mg 15mg Summer squash
Phosphorus 38mg 26mg Summer squash
Potassium 262mg 248mg Summer squash
Sodium 2mg 3mg Summer squash
Zinc 0.29mg 0.14mg Summer squash
Copper 0.051mg 0.046mg Summer squash
Manganese 0.175mg 0.097mg Summer squash
Selenium 0.2µg 0.4µg Jalapeño
Vitamin A 200IU 1078IU Jalapeño
Vitamin A RAE 10µg 54µg Jalapeño
Vitamin E 0.12mg 3.58mg Jalapeño
Vitamin C 17mg 118.6mg Jalapeño
Vitamin B1 0.048mg 0.04mg Summer squash
Vitamin B2 0.142mg 0.07mg Summer squash
Vitamin B3 0.487mg 1.28mg Jalapeño
Vitamin B5 0.155mg 0.315mg Jalapeño
Vitamin B6 0.218mg 0.419mg Jalapeño
Folate 29µg 27µg Summer squash
Choline 6.7mg 7.5mg Jalapeño
Vitamin K 3µg 18.5µg Jalapeño
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.092g Summer squash
Monounsaturated Fat 0.016g 0.029g Jalapeño
Polyunsaturated fat 0.089g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Summer squash
59%
Jalapeño
Minerals Daily Need Coverage Score
12%
Summer squash
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.92g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.8)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.