Summer squash vs. Quinoa — In-Depth Nutrition Comparison
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How are summer squash and quinoa different?
- Summer squash is richer in vitamin C and vitamin B6, while quinoa is higher in manganese, phosphorus, copper, iron, magnesium, zinc, and fiber.
- Quinoa covers your daily need for manganese, 20% more than summer squash.
- Quinoa has a higher glycemic index (53) than summer squash (13).
Squash, summer, all varieties, raw and Quinoa, cooked types were used in this article.
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 PotassiumPotassium | +52.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +276.5% |
| Contains more CalciumCalcium | +13.3% |
| Contains more IronIron | +325.7% |
| Contains more CopperCopper | +276.5% |
| Contains more ZincZinc | +275.9% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +260.6% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +29.1% |
| Contains more Vitamin B3Vitamin B3 | +18.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +122.9% |
| Contains more FolateFolate | +44.8% |
| Contains more CholineCholine | +243.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.175mg | 0.631mg | 20% |
| Vitamin C | 17mg | 0mg | 19% |
| Phosphorus | 38mg | 152mg | 16% |
| Copper | 0.051mg | 0.192mg | 16% |
| Iron | 0.35mg | 1.49mg | 14% |
| Magnesium | 17mg | 64mg | 11% |
| Polyunsaturated fat | 0.089g | 1.078g | 7% |
| Vitamin B6 | 0.218mg | 0.123mg | 7% |
| Fiber | 1.1g | 2.8g | 7% |
| Zinc | 0.29mg | 1.09mg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 3.35g | 21.3g | 6% |
| Protein | 1.21g | 4.4g | 6% |
| Calories | 16kcal | 120kcal | 5% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Vitamin B1 | 0.048mg | 0.107mg | 5% |
| Fats | 0.18g | 1.92g | 3% |
| Vitamin E | 0.12mg | 0.63mg | 3% |
| Potassium | 262mg | 172mg | 3% |
| Vitamin B5 | 0.155mg | 3% | |
| Vitamin K | 3µg | 0µg | 3% |
| Folate | 29µg | 42µg | 3% |
| Choline | 6.7mg | 23mg | 3% |
| Vitamin B2 | 0.142mg | 0.11mg | 2% |
| Saturated fat | 0.044g | 0.231g | 1% |
| Fructose | 0.95g | 1% | |
| Vitamin A | 10µg | 0µg | 1% |
| Monounsaturated fat | 0.016g | 0.528g | 1% |
| Net carbs | 2.25g | 18.5g | N/A |
| Calcium | 15mg | 17mg | 0% |
| Sugar | 2.2g | 0.87g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B3 | 0.487mg | 0.412mg | 0% |
| Tryptophan | 0.011mg | 0.052mg | 0% |
| Threonine | 0.028mg | 0.131mg | 0% |
| Isoleucine | 0.042mg | 0.157mg | 0% |
| Leucine | 0.069mg | 0.261mg | 0% |
| Lysine | 0.065mg | 0.239mg | 0% |
| Methionine | 0.017mg | 0.096mg | 0% |
| Phenylalanine | 0.041mg | 0.185mg | 0% |
| Valine | 0.053mg | 0.185mg | 0% |
| Histidine | 0.025mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more WaterWater | +32.2% |
| Contains more ProteinProtein | +263.6% |
| Contains more FatsFats | +966.7% |
| Contains more CarbsCarbs | +535.8% |
| Contains more OtherOther | +24.2% |
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -81% |
| Contains more Mono. FatMonounsaturated fat | +3200% |
| Contains more Poly. FatPolyunsaturated fat | +1111.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
