Summer squash vs. Puff pastry — In-Depth Nutrition Comparison

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Important differences between summer squash and puff pastry

Summer squash has more vitamin C and vitamin B6; however, puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, manganese, and vitamin K.
Puff pastry's daily need coverage for selenium is 44% more.
Summer squash contains less saturated fat.
Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Puff pastry, frozen, ready-to-bake, baked.

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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.

Summer squash

Puff pastry

Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+322.6%
Contains less SodiumSodium	-99.2%

Contains more IronIron	+642.9%
Contains more CopperCopper	+125.5%
Contains more ZincZinc	+86.2%
Contains more PhosphorusPhosphorus	+57.9%
Contains more ManganeseManganese	+182.9%
Contains more SeleniumSelenium	+12150%

~equal in Magnesium ~16mg

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.

Summer squash

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+1047.4%

Contains more Vitamin EVitamin E	+358.3%
Contains more Vitamin B1Vitamin B1	+572.9%
Contains more Vitamin B2Vitamin B2	+81.7%
Contains more Vitamin B3Vitamin B3	+680.3%
Contains more Vitamin KVitamin K	+443.3%
Contains more FolateFolate	+89.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.089g	22.228g	148%
Fats	0.18g	38.5g	59%
Selenium	0.2µg	24.5µg	44%
Iron	0.35mg	2.6mg	28%
Calories	16kcal	558kcal	27%
Saturated fat	0.044g	5.502g	25%
Vitamin B1	0.048mg	0.323mg	23%
Monounsaturated fat	0.016g	8.828g	22%
Vitamin B3	0.487mg	3.8mg	21%
Vitamin C	17mg	0mg	19%
Vitamin B6	0.218mg	0.019mg	15%
Manganese	0.175mg	0.495mg	14%
Carbs	3.35g	45.7g	14%
Protein	1.21g	7.4g	12%
Sodium	2mg	253mg	11%
Vitamin K	3µg	16.3µg	11%
Vitamin B2	0.142mg	0.258mg	9%
Folate	29µg	55µg	7%
Copper	0.051mg	0.115mg	7%
Potassium	262mg	62mg	6%
Vitamin E	0.12mg	0.55mg	3%
Phosphorus	38mg	60mg	3%
Vitamin B5	0.155mg	0mg	3%
Zinc	0.29mg	0.54mg	2%
Fiber	1.1g	1.5g	2%
Calcium	15mg	10mg	1%
Fructose	0.95g		1%
Vitamin A	10µg	0µg	1%
Net carbs	2.25g	44.2g	N/A
Magnesium	17mg	16mg	0%
Sugar	2.2g	0.75g	N/A
Choline	6.7mg	6.2mg	0%
Tryptophan	0.011mg	0.086mg	0%
Threonine	0.028mg	0.198mg	0%
Isoleucine	0.042mg	0.275mg	0%
Leucine	0.069mg	0.514mg	0%
Lysine	0.065mg	0.144mg	0%
Methionine	0.017mg	0.131mg	0%
Phenylalanine	0.041mg	0.367mg	0%
Valine	0.053mg	0.312mg	0%
Histidine	0.025mg	0.158mg	0%