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  6. Summer squash vs. Fish sandwich

Summer squash vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between summer squash and fish sandwiches?

  • Summer squash is richer in vitamin C and vitamin B6, yet fish sandwiches are richer in selenium, vitamin B12, iron, vitamin B1, phosphorus, and vitamin B3.
  • Fish sandwiches' daily need coverage for selenium is 32% higher.
  • Summer squash has 9 times more vitamin C than fish sandwiches. Summer squash has 17mg of vitamin C, while fish sandwiches have 1.8mg.
  • Summer squash contains less sodium.
  • Summer squash has a lower glycemic index than fish sandwiches.

We used Squash, summer, all varieties, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Summer squash vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +27.2%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +146.7%
Contains more IronIron +328.6%
Contains more CopperCopper +47.1%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +205.3%
Contains more ManganeseManganese +50.9%
Contains more SeleniumSelenium +8900%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +844.4%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more Vitamin EVitamin E +358.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +337.5%
Contains more Vitamin B3Vitamin B3 +341.5%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +353.3%
Contains more FolateFolate +58.6%
Contains more CholineCholine +331.3%
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Summer squash Fish sandwich DV% diff.
Polyunsaturated fat 0.089g 6.257g 41%
Selenium 0.2µg 18µg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 2mg 602mg 26%
Fats 0.18g 12.45g 19%
Protein 1.21g 10.29g 18%
Vitamin C 17mg 1.8mg 17%
Vitamin B1 0.048mg 0.21mg 14%
Iron 0.35mg 1.5mg 14%
Calories 16kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Phosphorus 38mg 116mg 11%
Vitamin B6 0.218mg 0.07mg 11%
Vitamin B3 0.487mg 2.15mg 10%
Saturated fat 0.044g 1.949g 9%
Vitamin K 3µg 13.6µg 9%
Carbs 3.35g 26.69g 8%
Monounsaturated fat 0.016g 2.595g 6%
Folate 29µg 46µg 4%
Vitamin B5 0.155mg 0.37mg 4%
Choline 6.7mg 28.9mg 4%
Manganese 0.175mg 0.264mg 4%
Vitamin E 0.12mg 0.55mg 3%
Copper 0.051mg 0.075mg 3%
Calcium 15mg 37mg 2%
Potassium 262mg 206mg 2%
Zinc 0.29mg 0.49mg 2%
Magnesium 17mg 25mg 2%
Vitamin D 0µg 0.2µg 1%
Fructose 0.95g 1.47g 1%
Vitamin D 0IU 9IU 1%
Net carbs 2.25g 25.69g N/A
Sugar 2.2g 3.53g N/A
Fiber 1.1g 1g 0%
Vitamin A 10µg 6µg 0%
Vitamin B2 0.142mg 0.14mg 0%
Trans fat 0g 0.08g 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 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +95.4%
Contains more ProteinProtein +750.4%
Contains more FatsFats +6816.7%
Contains more CarbsCarbs +696.7%
Contains more OtherOther +243.5%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +16118.8%
Contains more Poly. FatPolyunsaturated fat +6930.3%

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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +60%
Contains more FructoseFructose +54.7%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.