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  6. Summer squash vs. Salsify

Summer squash vs. Salsify — In-Depth Nutrition Comparison

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How are summer squash and salsify different?

  • Summer squash is higher in vitamin C; however, salsify is richer in fiber.
  • Daily need coverage for vitamin C for summer squash is 14% higher.

Squash, summer, all varieties, raw and Salsify, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Summer squash vs Salsify 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +213.3%
Contains more IronIron +57.1%
Contains more CopperCopper +37.3%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~18mg
~equal in Potassium ~283mg
~equal in Zinc ~0.3mg

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +269.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +93.3%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more CholineCholine +286.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Salsify DV% diff.
Vitamin C 17mg 4.6mg 14%
Fiber 1.1g 3.1g 8%
Folate 29µg 15µg 4%
Carbs 3.35g 15.36g 4%
Calories 16kcal 68kcal 3%
Choline 6.7mg 25.9mg 3%
Protein 1.21g 2.73g 3%
Calcium 15mg 47mg 3%
Phosphorus 38mg 56mg 3%
Iron 0.35mg 0.55mg 3%
Vitamin B2 0.142mg 0.173mg 2%
Vitamin B5 0.155mg 0.276mg 2%
Copper 0.051mg 0.07mg 2%
Manganese 0.175mg 0.21mg 2%
Vitamin K 3µg 0.3µg 2%
Vitamin B3 0.487mg 0.392mg 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B1 0.048mg 0.056mg 1%
Fructose 0.95g 1%
Sodium 2mg 16mg 1%
Potassium 262mg 283mg 1%
Vitamin A 10µg 0µg 1%
Fats 0.18g 0.17g 0%
Net carbs 2.25g 12.26g N/A
Magnesium 17mg 18mg 0%
Sugar 2.2g 2.9g N/A
Zinc 0.29mg 0.3mg 0%
Vitamin E 0.12mg 0.19mg 0%
Vitamin B6 0.218mg 0.218mg 0%
Saturated fat 0.044g 0.041g 0%
Monounsaturated fat 0.016g 0.003g 0%
Polyunsaturated fat 0.089g 0.074g 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more WaterWater +16.8%
Contains more ProteinProtein +125.6%
Contains more CarbsCarbs +358.5%
Contains more OtherOther +19.4%
~equal in Fats ~0.17g

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +20.3%
~equal in Saturated fat ~0.041g

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.