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  6. Summer squash vs. Porridge

Summer squash vs. Porridge — In-Depth Nutrition Comparison

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The main differences between summer squash and porridge

  • Summer squash has more vitamin C, vitamin B6, vitamin B2, manganese, and potassium; however, porridge has more iron and calcium.
  • Daily need coverage for iron for porridge is 42% higher.
  • Porridge has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Summer squash vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +1537.5%
Contains more CopperCopper +27.5%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +153.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +480%
Contains more IronIron +968.6%
Contains more SeleniumSelenium +1300%

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +468%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +1576.9%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +141.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +14.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Porridge DV% diff.
Iron 0.35mg 3.74mg 42%
Vitamin C 17mg 0mg 19%
Vitamin B6 0.218mg 0.013mg 16%
Vitamin B2 0.142mg 0.025mg 9%
Manganese 0.175mg 0mg 8%
Potassium 262mg 16mg 7%
Calcium 15mg 87mg 7%
Selenium 0.2µg 2.8µg 5%
Folate 29µg 12µg 4%
Magnesium 17mg 5mg 3%
Phosphorus 38mg 15mg 3%
Carbs 3.35g 10.52g 2%
Vitamin K 3µg 0.1µg 2%
Fiber 1.1g 0.5g 2%
Vitamin B5 0.155mg 0.071mg 2%
Calories 16kcal 50kcal 2%
Choline 6.7mg 1%
Vitamin B1 0.048mg 0.055mg 1%
Vitamin E 0.12mg 0.02mg 1%
Zinc 0.29mg 0.13mg 1%
Vitamin A 10µg 0µg 1%
Copper 0.051mg 0.04mg 1%
Fructose 0.95g 1%
Protein 1.21g 1.44g 0%
Fats 0.18g 0.21g 0%
Net carbs 2.25g 10.02g N/A
Sugar 2.2g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin B3 0.487mg 0.52mg 0%
Saturated fat 0.044g 0.033g 0%
Monounsaturated fat 0.016g 0.028g 0%
Polyunsaturated fat 0.089g 0.114g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.028mg 0.045mg 0%
Isoleucine 0.042mg 0.063mg 0%
Leucine 0.069mg 0.11mg 0%
Lysine 0.065mg 0.037mg 0%
Methionine 0.017mg 0.027mg 0%
Phenylalanine 0.041mg 0.078mg 0%
Valine 0.053mg 0.07mg 0%
Histidine 0.025mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +181.8%
Contains more ProteinProtein +19%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +214%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +28.1%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.