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  6. Summer squash vs. Saffron

Summer squash vs. Saffron — In-Depth Nutrition Comparison

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How are summer squash and saffron different?

  • Saffron is higher than summer squash in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, phosphorus, folate, and fiber.
  • Saffron covers your daily need for manganese, 1228% more than summer squash.
  • Saffron has a higher glycemic index (70) than summer squash (13).

Squash, summer, all varieties, raw and Spices, saffron types were used in this article.

Infographic

Summer squash vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +1452.9%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +558%
Contains more IronIron +3071.4%
Contains more CopperCopper +543.1%
Contains more ZincZinc +275.9%
Contains more PhosphorusPhosphorus +563.2%
Contains more ManganeseManganese +16133.1%
Contains more SeleniumSelenium +2700%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +375.3%
Contains more Vitamin AVitamin A +170%
Contains more Vitamin B1Vitamin B1 +139.6%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B3Vitamin B3 +199.8%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more FolateFolate +220.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Saffron DV% diff.
Manganese 0.175mg 28.408mg 1228%
Iron 0.35mg 11.1mg 134%
Vitamin C 17mg 80.8mg 71%
Vitamin B6 0.218mg 1.01mg 61%
Magnesium 17mg 264mg 59%
Potassium 262mg 1724mg 43%
Copper 0.051mg 0.328mg 31%
Phosphorus 38mg 252mg 31%
Carbs 3.35g 65.37g 21%
Protein 1.21g 11.43g 20%
Folate 29µg 93µg 16%
Calories 16kcal 310kcal 15%
Polyunsaturated fat 0.089g 2.067g 13%
Fiber 1.1g 3.9g 11%
Selenium 0.2µg 5.6µg 10%
Vitamin B2 0.142mg 0.267mg 10%
Calcium 15mg 111mg 10%
Fats 0.18g 5.85g 9%
Saturated fat 0.044g 1.586g 7%
Zinc 0.29mg 1.09mg 7%
Sodium 2mg 148mg 6%
Vitamin B1 0.048mg 0.115mg 6%
Vitamin B3 0.487mg 1.46mg 6%
Vitamin B5 0.155mg 3%
Vitamin K 3µg 3%
Vitamin A 10µg 27µg 2%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.016g 0.429g 1%
Choline 6.7mg 1%
Net carbs 2.25g 61.47g N/A
Sugar 2.2g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-3 - DPA 0g 0.006g 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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +695.3%
Contains more ProteinProtein +844.6%
Contains more FatsFats +3150%
Contains more CarbsCarbs +1851.3%
Contains more OtherOther +779%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +2581.3%
Contains more Poly. FatPolyunsaturated fat +2222.5%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.