Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Summer squash vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

Compare

How are summer squash and saltine cracker (includes oyster, soda, soup) different?

  • Summer squash is higher in vitamin C; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, vitamin B3, vitamin B2, folate, manganese, vitamin K, and selenium.
  • Daily need coverage for iron for saltine cracker (includes oyster, soda, soup) is 65% higher.
  • Summer squash has less sodium.
  • Summer squash has a lower glycemic index (13) than saltine cracker (includes oyster, soda, soup) (74).

Squash, summer, all varieties, raw and Crackers, saltines (includes oyster, soda, soup) are the varieties used in this article.

Infographic

Summer squash vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +72.4%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +26.7%
Contains more IronIron +1491.4%
Contains more CopperCopper +172.5%
Contains more ZincZinc +137.9%
Contains more PhosphorusPhosphorus +168.4%
Contains more ManganeseManganese +292%
Contains more SeleniumSelenium +5050%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B6Vitamin B6 +153.5%
Contains more Vitamin EVitamin E +858.3%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B2Vitamin B2 +243%
Contains more Vitamin B3Vitamin B3 +1222.8%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +746.7%
Contains more FolateFolate +362.1%
Contains more CholineCholine +149.3%
~equal in Vitamin D ~0µg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1774.1%
Contains more ProteinProtein +681.8%
Contains more FatsFats +4700%
Contains more CarbsCarbs +2110.4%
Contains more OtherOther +351.6%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +12312.5%
Contains more Poly. FatPolyunsaturated fat +5332.6%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +525%
Contains more FructoseFructose +400%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Saltine cracker (includes oyster, soda, soup)
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.35mg 5.57mg 65%
Vitamin B1 0.048mg 0.702mg 55%
Sodium 2mg 941mg 41%
Vitamin B3 0.487mg 6.442mg 37%
Polyunsaturated fat 0.089g 4.835g 32%
Starch 67.83g 28%
Vitamin B2 0.142mg 0.487mg 27%
Folate 29µg 134µg 26%
Carbs 3.35g 74.05g 24%
Manganese 0.175mg 0.686mg 22%
Calories 16kcal 418kcal 20%
Vitamin K 3µg 25.4µg 19%
Vitamin C 17mg 0mg 19%
Selenium 0.2µg 10.3µg 18%
Protein 1.21g 9.46g 17%
Fats 0.18g 8.64g 13%
Copper 0.051mg 0.139mg 10%
Vitamin B6 0.218mg 0.086mg 10%
Phosphorus 38mg 102mg 9%
Vitamin B5 0.155mg 0.536mg 8%
Vitamin E 0.12mg 1.15mg 7%
Fiber 1.1g 2.8g 7%
Saturated fat 0.044g 1.653g 7%
Monounsaturated fat 0.016g 1.986g 5%
Zinc 0.29mg 0.69mg 4%
Vitamin B12 0µg 0.09µg 4%
Potassium 262mg 152mg 3%
Choline 6.7mg 16.7mg 2%
Fructose 0.95g 0.19g 1%
Magnesium 17mg 23mg 1%
Vitamin A 10µg 1µg 1%
Net carbs 2.25g 71.25g N/A
Calcium 15mg 19mg 0%
Sugar 2.2g 1.29g N/A
Trans fat 0g 0.167g N/A
Tryptophan 0.011mg 0.116mg 0%
Threonine 0.028mg 0.268mg 0%
Isoleucine 0.042mg 0.333mg 0%
Leucine 0.069mg 0.652mg 0%
Lysine 0.065mg 0.172mg 0%
Methionine 0.017mg 0.147mg 0%
Phenylalanine 0.041mg 0.45mg 0%
Valine 0.053mg 0.399mg 0%
Histidine 0.025mg 0.197mg 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
12%
Summer squash
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 61)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.91g)
Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.