Summer squash vs. Potato salad — In-Depth Nutrition Comparison
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A recap on differences between summer squash and potato salad
- Summer squash has more vitamin C, vitamin B2, vitamin B6, and folate; however, potato salad is higher in vitamin B5, copper, and selenium.
- Potato salad covers your daily sodium needs 23% more than summer squash.
- Potato salad contains 4 times less folate than summer squash. Summer squash contains 29µg of folate, while potato salad contains 7µg.
- Summer squash has less saturated fat.
- The glycemic index of potato salad is higher.
Food varieties used in this article are Squash, summer, all varieties, raw and Potato salad, home-prepared.
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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +73.3% |
| Contains more CalciumCalcium | +26.7% |
| Contains more IronIron | +85.7% |
| Contains more CopperCopper | +131.4% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains more SeleniumSelenium | +1950% |
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 CVitamin C | +70% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +136.7% |
| Contains more Vitamin B6Vitamin B6 | +54.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +314.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +220% |
| Contains more Vitamin B1Vitamin B1 | +60.4% |
| Contains more Vitamin B3Vitamin B3 | +82.8% |
| Contains more Vitamin B5Vitamin B5 | +244.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.089g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 2mg | 529mg | 23% |
| Fats | 0.18g | 8.2g | 12% |
| Vitamin B5 | 0.155mg | 0.534mg | 8% |
| Vitamin C | 17mg | 10mg | 8% |
| Selenium | 0.2µg | 4.1µg | 7% |
| Copper | 0.051mg | 0.118mg | 7% |
| Calories | 16kcal | 143kcal | 6% |
| Vitamin B2 | 0.142mg | 0.06mg | 6% |
| Monounsaturated fat | 0.016g | 2.48g | 6% |
| Saturated fat | 0.044g | 1.429g | 6% |
| Folate | 29µg | 7µg | 6% |
| Vitamin B6 | 0.218mg | 0.141mg | 6% |
| Iron | 0.35mg | 0.65mg | 4% |
| Vitamin B3 | 0.487mg | 0.89mg | 3% |
| Vitamin K | 3µg | 3% | |
| Carbs | 3.35g | 11.17g | 3% |
| Protein | 1.21g | 2.68g | 3% |
| Manganese | 0.175mg | 0.101mg | 3% |
| Vitamin B1 | 0.048mg | 0.077mg | 2% |
| Phosphorus | 38mg | 52mg | 2% |
| Vitamin A | 10µg | 32µg | 2% |
| Vitamin E | 0.12mg | 1% | |
| Choline | 6.7mg | 1% | |
| Fructose | 0.95g | 1% | |
| Fiber | 1.1g | 1.3g | 1% |
| Net carbs | 2.25g | 9.87g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Calcium | 15mg | 19mg | 0% |
| Potassium | 262mg | 254mg | 0% |
| Sugar | 2.2g | N/A | |
| Zinc | 0.29mg | 0.31mg | 0% |
| Tryptophan | 0.011mg | 0.042mg | 0% |
| Threonine | 0.028mg | 0.116mg | 0% |
| Isoleucine | 0.042mg | 0.141mg | 0% |
| Leucine | 0.069mg | 0.202mg | 0% |
| Lysine | 0.065mg | 0.171mg | 0% |
| Methionine | 0.017mg | 0.066mg | 0% |
| Phenylalanine | 0.041mg | 0.135mg | 0% |
| Valine | 0.053mg | 0.172mg | 0% |
| Histidine | 0.025mg | 0.062mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more WaterWater | +24.5% |
| Contains more ProteinProtein | +121.5% |
| Contains more FatsFats | +4455.6% |
| Contains more CarbsCarbs | +233.4% |
| Contains more OtherOther | +214.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +15400% |
| Contains more Poly. FatPolyunsaturated fat | +4098.9% |
