Summer squash vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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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
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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 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.
| 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% |
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:
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
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
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
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
51%
Minerals Daily Need Coverage Score
12%
62%
Comparison summary
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 1.609g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 61)
Which food is cheaper?
Summer squash is cheaper (difference - $2.4)
Which food is lower in Sugar?
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) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)