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Summer squash vs. Pizza — In-Depth Nutrition Comparison

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Significant differences between summer squash and pizza

  • Summer squash has more vitamin C; however, pizza is richer in selenium, vitamin B1, iron, phosphorus, vitamin B3, vitamin B12, and calcium.
  • Pizza covers your daily selenium needs 36% more than summer squash.
  • Pizza has 12 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while pizza has 1.4mg.
  • Summer squash contains less saturated fat.
  • Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Summer squash vs Pizza 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%
Pizza
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +52.3%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +1153.3%
Contains more IronIron +608.6%
Contains more CopperCopper +105.9%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +468.4%
Contains more ManganeseManganese +105.7%
Contains more SeleniumSelenium +9850%

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%
Pizza
9
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin AVitamin A +590%
Contains more Vitamin EVitamin E +591.7%
Contains more Vitamin B1Vitamin B1 +712.5%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +685.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +123.3%
Contains more FolateFolate +220.7%
Contains more CholineCholine +144.8%
~equal in Vitamin D ~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
Pizza
4
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +119.2%
Contains more ProteinProtein +841.3%
Contains more FatsFats +5283.3%
Contains more CarbsCarbs +894.9%
Contains more OtherOther +290.3%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +16200%
Contains more Poly. FatPolyunsaturated fat +1788.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +566.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.78g
~equal in Fructose ~1g

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

All nutrients comparison - raw data values

Nutrient Summer squash Pizza DV% diff.
Selenium 0.2µg 19.9µg 36%
Vitamin B1 0.048mg 0.39mg 29%
Iron 0.35mg 2.48mg 27%
Sodium 2mg 598mg 26%
Phosphorus 38mg 216mg 25%
Vitamin B3 0.487mg 3.825mg 21%
Saturated fat 0.044g 4.465g 20%
Protein 1.21g 11.39g 20%
Vitamin B12 0µg 0.42µg 18%
Vitamin C 17mg 1.4mg 17%
Calcium 15mg 188mg 17%
Folate 29µg 93µg 16%
Fats 0.18g 9.69g 15%
Calories 16kcal 266kcal 13%
Polyunsaturated fat 0.089g 1.681g 11%
Vitamin B6 0.218mg 0.08mg 11%
Starch 26.95g 11%
Carbs 3.35g 33.33g 10%
Zinc 0.29mg 1.34mg 10%
Manganese 0.175mg 0.36mg 8%
Vitamin A 10µg 69µg 7%
Copper 0.051mg 0.105mg 6%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 0.016g 2.608g 6%
Vitamin E 0.12mg 0.83mg 5%
Fiber 1.1g 2.3g 5%
Vitamin B2 0.142mg 0.195mg 4%
Vitamin B5 0.155mg 3%
Potassium 262mg 172mg 3%
Vitamin K 3µg 6.7µg 3%
Magnesium 17mg 24mg 2%
Choline 6.7mg 16.4mg 2%
Net carbs 2.25g 31.03g N/A
Sugar 2.2g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0.41mg 0%
Isoleucine 0.042mg 0.564mg 0%
Leucine 0.069mg 1.139mg 0%
Lysine 0.065mg 0.77mg 0%
Methionine 0.017mg 0.264mg 0%
Phenylalanine 0.041mg 0.664mg 0%
Valine 0.053mg 0.72mg 0%
Histidine 0.025mg 0.355mg 0%
Fructose 0.95g 1g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Pizza
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
33%
Pizza
Minerals Daily Need Coverage Score
12%
Summer squash
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 4.421g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.