Summer squash vs. Salsa — In-Depth Nutrition Comparison
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How are summer squash and salsa different?
- Summer squash is higher in vitamin C, vitamin B2, and vitamin B6; however, salsa is richer in iron, vitamin A, and copper.
- Daily need coverage for iron for salsa is 24% higher.
- Summer squash contains 5 times more vitamin B2 than salsa. While summer squash contains 0.142mg of vitamin B2, salsa contains only 0.03mg.
- Summer squash has less sodium.
Squash, summer, all varieties, raw and USDA Commodity, salsa are the varieties 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 CalciumCalcium | +25% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +540% |
| Contains more CopperCopper | +88.2% |
| Contains more SeleniumSelenium | +100% |
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 | +325% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +373.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +52.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +180% |
| Contains more Vitamin B3Vitamin B3 | +121.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.35mg | 2.24mg | 24% |
| Sodium | 2mg | 430mg | 19% |
| Vitamin C | 17mg | 4mg | 14% |
| Vitamin B2 | 0.142mg | 0.03mg | 9% |
| Manganese | 0.175mg | 8% | |
| Vitamin B6 | 0.218mg | 0.149mg | 5% |
| Copper | 0.051mg | 0.096mg | 5% |
| Vitamin B3 | 0.487mg | 1.08mg | 4% |
| Folate | 29µg | 19µg | 3% |
| Vitamin K | 3µg | 3% | |
| Vitamin B5 | 0.155mg | 3% | |
| Vitamin A | 10µg | 28µg | 2% |
| Calories | 16kcal | 36kcal | 1% |
| Choline | 6.7mg | 1% | |
| Protein | 1.21g | 1.5g | 1% |
| Vitamin E | 0.12mg | 1% | |
| Fructose | 0.95g | 1% | |
| Phosphorus | 38mg | 30mg | 1% |
| Zinc | 0.29mg | 0.17mg | 1% |
| Fiber | 1.1g | 1.4g | 1% |
| Carbs | 3.35g | 7g | 1% |
| Fats | 0.18g | 0.2g | 0% |
| Net carbs | 2.25g | 5.6g | N/A |
| Magnesium | 17mg | 16mg | 0% |
| Calcium | 15mg | 12mg | 0% |
| Potassium | 262mg | 270mg | 0% |
| Sugar | 2.2g | N/A | |
| Selenium | 0.2µg | 0.4µg | 0% |
| Vitamin B1 | 0.048mg | 0.05mg | 0% |
| Saturated fat | 0.044g | 0.029g | 0% |
| Monounsaturated fat | 0.016g | 0.016g | 0% |
| Polyunsaturated fat | 0.089g | 0.107g | 0% |
| 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% |
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:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +24% |
| Contains more FatsFats | +11.1% |
| Contains more CarbsCarbs | +109% |
| Contains more OtherOther | +158.1% |
~equal in
Water
~89.7g
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains less Sat. FatSaturated fat | -34.1% |
| Contains more Poly. FatPolyunsaturated fat | +20.2% |
~equal in
Monounsaturated fat
~0.016g
