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  6. Summer squash vs. Brown rice

Summer squash vs. Brown rice — In-Depth Nutrition Comparison

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How are summer squash and brown rice different?

  • Summer squash is richer in vitamin C, vitamin B6, and vitamin B2, while brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, phosphorus, copper, and magnesium.
  • Brown rice covers your daily need for manganese, 35% more than summer squash.
  • Brown rice has a higher glycemic index (66) than summer squash (13).

Squash, summer, all varieties, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Summer squash vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +204.7%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +129.4%
Contains more IronIron +60%
Contains more CopperCopper +107.8%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +171.1%
Contains more ManganeseManganese +456.6%
Contains more SeleniumSelenium +2800%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +105.8%
Contains more Vitamin B6Vitamin B6 +77.2%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +222.2%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +270.8%
Contains more Vitamin B3Vitamin B3 +425.9%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more CholineCholine +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Brown rice DV% diff.
Manganese 0.175mg 0.974mg 35%
Vitamin C 17mg 0mg 19%
Vitamin B3 0.487mg 2.561mg 13%
Vitamin B1 0.048mg 0.178mg 11%
Starch 24.79g 10%
Selenium 0.2µg 5.8µg 10%
Phosphorus 38mg 103mg 9%
Vitamin B6 0.218mg 0.123mg 7%
Carbs 3.35g 25.58g 7%
Vitamin B2 0.142mg 0.069mg 6%
Copper 0.051mg 0.106mg 6%
Folate 29µg 9µg 5%
Vitamin B5 0.155mg 0.38mg 5%
Calories 16kcal 123kcal 5%
Magnesium 17mg 39mg 5%
Potassium 262mg 86mg 5%
Zinc 0.29mg 0.71mg 4%
Iron 0.35mg 0.56mg 3%
Protein 1.21g 2.74g 3%
Vitamin K 3µg 0.2µg 2%
Polyunsaturated fat 0.089g 0.366g 2%
Fiber 1.1g 1.6g 2%
Fructose 0.95g 0g 1%
Monounsaturated fat 0.016g 0.369g 1%
Fats 0.18g 0.97g 1%
Saturated fat 0.044g 0.26g 1%
Vitamin A 10µg 0µg 1%
Calcium 15mg 3mg 1%
Net carbs 2.25g 23.98g N/A
Sugar 2.2g 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.12mg 0.17mg 0%
Choline 6.7mg 9.2mg 0%
Tryptophan 0.011mg 0.033mg 0%
Threonine 0.028mg 0.095mg 0%
Isoleucine 0.042mg 0.109mg 0%
Leucine 0.069mg 0.214mg 0%
Lysine 0.065mg 0.099mg 0%
Methionine 0.017mg 0.058mg 0%
Phenylalanine 0.041mg 0.133mg 0%
Valine 0.053mg 0.151mg 0%
Histidine 0.025mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +34.7%
Contains more OtherOther +40.9%
Contains more ProteinProtein +126.4%
Contains more FatsFats +438.9%
Contains more CarbsCarbs +663.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +2206.3%
Contains more Poly. FatPolyunsaturated fat +311.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +700%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.