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  6. Summer squash vs. Rib eye steak

Summer squash vs. Rib eye steak — In-Depth Nutrition Comparison

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How are summer squash and rib eye steak different?

  • Summer squash is richer in vitamin C, while rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and phosphorus.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than summer squash.
  • Summer squash is lower in saturated fat.
  • Summer squash has a higher glycemic index (13) than rib eye steak (0).

Squash, summer, all varieties, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Summer squash vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +36.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +118.8%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +540%
Contains more CopperCopper +56.9%
Contains more ZincZinc +1937.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +14750%
~equal in Potassium ~260mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +87.5%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin B3Vitamin B3 +907.8%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin B6Vitamin B6 +118.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +628.4%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.7%
Contains more OtherOther +6100%
Contains more ProteinProtein +1857.9%
Contains more FatsFats +12016.7%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +65643.8%
Contains more Poly. FatPolyunsaturated fat +1053.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.2µg 29.7µg 54%
Zinc 0.29mg 5.91mg 51%
Protein 1.21g 23.69g 45%
Saturated fat 0.044g 9.684g 44%
Fats 0.18g 21.81g 33%
Vitamin B3 0.487mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.016g 10.519g 26%
Iron 0.35mg 2.24mg 24%
Vitamin B6 0.218mg 0.477mg 20%
Vitamin C 17mg 0mg 19%
Phosphorus 38mg 152mg 16%
Calories 16kcal 291kcal 14%
Vitamin B2 0.142mg 0.287mg 11%
Choline 6.7mg 48.8mg 8%
Vitamin B5 0.155mg 0.536mg 8%
Polyunsaturated fat 0.089g 1.027g 6%
Folate 29µg 6µg 6%
Fiber 1.1g 0g 4%
Manganese 0.175mg 0.08mg 4%
Copper 0.051mg 0.08mg 3%
Sodium 2mg 54mg 2%
Vitamin B1 0.048mg 0.071mg 2%
Fructose 0.95g 1%
Magnesium 17mg 22mg 1%
Vitamin K 3µg 1.6µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.35g 0g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 2.25g 0g N/A
Calcium 15mg 11mg 0%
Potassium 262mg 260mg 0%
Sugar 2.2g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Vitamin A 10µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.011mg 0.265mg 0%
Threonine 0.028mg 1.116mg 0%
Isoleucine 0.042mg 1.103mg 0%
Leucine 0.069mg 2.041mg 0%
Lysine 0.065mg 2.269mg 0%
Methionine 0.017mg 0.641mg 0%
Phenylalanine 0.041mg 0.95mg 0%
Valine 0.053mg 1.184mg 0%
Histidine 0.025mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Summer squash
48%
Rib eye steak
Minerals Daily Need Coverage Score
12%
Summer squash
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 9.64g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.