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  6. Summer squash vs. Provolone

Summer squash vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between summer squash and provolone?

  • Summer squash is richer in vitamin C, yet provolone is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Provolone's daily need coverage for saturated fat is 85% higher.
  • Summer squash contains less saturated fat.
  • Summer squash has a lower glycemic index than provolone.

We used Squash, summer, all varieties, raw and Cheese, provolone types in this comparison.

Infographic

Summer squash vs Provolone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +89.9%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1650%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +4940%
Contains more IronIron +48.6%
Contains more ZincZinc +1013.8%
Contains more PhosphorusPhosphorus +1205.3%
Contains more SeleniumSelenium +7150%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.6%
Contains more Vitamin B3Vitamin B3 +212.2%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +36.4%
Contains more FolateFolate +190%
Contains more Vitamin AVitamin A +2260%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.9%

All nutrients comparison - raw data values

Nutrient Summer squash Provolone DV% diff.
Saturated fat 0.044g 17.078g 77%
Calcium 15mg 756mg 74%
Phosphorus 38mg 496mg 65%
Vitamin B12 0µg 1.46µg 61%
Protein 1.21g 25.58g 49%
Fats 0.18g 26.62g 41%
Sodium 2mg 876mg 38%
Zinc 0.29mg 3.23mg 27%
Selenium 0.2µg 14.5µg 26%
Vitamin A 10µg 236µg 25%
Cholesterol 0mg 69mg 23%
Vitamin C 17mg 0mg 19%
Monounsaturated fat 0.016g 7.393g 18%
Calories 16kcal 351kcal 17%
Vitamin B2 0.142mg 0.321mg 14%
Vitamin B6 0.218mg 0.073mg 11%
Manganese 0.175mg 0.01mg 7%
Vitamin B5 0.155mg 0.476mg 6%
Folate 29µg 10µg 5%
Polyunsaturated fat 0.089g 0.769g 5%
Potassium 262mg 138mg 4%
Fiber 1.1g 0g 4%
Copper 0.051mg 0.026mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 17mg 28mg 3%
Vitamin D 0IU 20IU 3%
Iron 0.35mg 0.52mg 2%
Choline 6.7mg 15.4mg 2%
Vitamin B1 0.048mg 0.019mg 2%
Vitamin B3 0.487mg 0.156mg 2%
Vitamin K 3µg 2.2µg 1%
Vitamin E 0.12mg 0.23mg 1%
Fructose 0.95g 1%
Carbs 3.35g 2.14g 0%
Net carbs 2.25g 2.14g N/A
Sugar 2.2g 0.56g N/A
Tryptophan 0.011mg 0.345mg 0%
Threonine 0.028mg 0.982mg 0%
Isoleucine 0.042mg 1.091mg 0%
Leucine 0.069mg 2.297mg 0%
Lysine 0.065mg 2.646mg 0%
Methionine 0.017mg 0.686mg 0%
Phenylalanine 0.041mg 1.287mg 0%
Valine 0.053mg 1.64mg 0%
Histidine 0.025mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +56.5%
Contains more WaterWater +131.1%
Contains more ProteinProtein +2014%
Contains more FatsFats +14688.9%
Contains more OtherOther +659.7%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +46106.3%
Contains more Poly. FatPolyunsaturated fat +764%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.