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  6. Summer squash vs. Flax seeds

Summer squash vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between summer squash and flax seeds

  • Flax seeds are higher than summer squash in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.

The food types used in this comparison are Squash, summer, all varieties, raw and Seeds, flaxseed.

Infographic

Summer squash vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +2205.9%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +210.3%
Contains more IronIron +1537.1%
Contains more CopperCopper +2292.2%
Contains more ZincZinc +1396.6%
Contains more PhosphorusPhosphorus +1589.5%
Contains more ManganeseManganese +1318.3%
Contains more SeleniumSelenium +12600%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +3325%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +532.4%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +117%
Contains more Vitamin KVitamin K +43.3%
Contains more FolateFolate +200%
Contains more CholineCholine +1074.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Flax seeds DV% diff.
Polyunsaturated fat 0.089g 28.73g 191%
Vitamin B1 0.048mg 1.644mg 133%
Copper 0.051mg 1.22mg 130%
Fiber 1.1g 27.3g 105%
Manganese 0.175mg 2.482mg 100%
Magnesium 17mg 392mg 89%
Phosphorus 38mg 642mg 86%
Iron 0.35mg 5.73mg 67%
Fats 0.18g 42.16g 65%
Selenium 0.2µg 25.4µg 46%
Zinc 0.29mg 4.34mg 37%
Protein 1.21g 18.29g 34%
Calories 16kcal 534kcal 26%
Calcium 15mg 255mg 24%
Vitamin B6 0.218mg 0.473mg 20%
Monounsaturated fat 0.016g 7.527g 19%
Vitamin C 17mg 0.6mg 18%
Vitamin B5 0.155mg 0.985mg 17%
Potassium 262mg 813mg 16%
Saturated fat 0.044g 3.663g 16%
Vitamin B3 0.487mg 3.08mg 16%
Folate 29µg 87µg 15%
Choline 6.7mg 78.7mg 13%
Carbs 3.35g 28.88g 9%
Fructose 0.95g 0g 1%
Vitamin B2 0.142mg 0.161mg 1%
Vitamin K 3µg 4.3µg 1%
Vitamin E 0.12mg 0.31mg 1%
Vitamin A 10µg 0µg 1%
Sodium 2mg 30mg 1%
Net carbs 2.25g 1.58g N/A
Sugar 2.2g 1.55g N/A
Tryptophan 0.011mg 0.297mg 0%
Threonine 0.028mg 0.766mg 0%
Isoleucine 0.042mg 0.896mg 0%
Leucine 0.069mg 1.235mg 0%
Lysine 0.065mg 0.862mg 0%
Methionine 0.017mg 0.37mg 0%
Phenylalanine 0.041mg 0.957mg 0%
Valine 0.053mg 1.072mg 0%
Histidine 0.025mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1259.8%
Contains more ProteinProtein +1411.6%
Contains more FatsFats +23322.2%
Contains more CarbsCarbs +762.1%
Contains more OtherOther +498.4%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +46943.8%
Contains more Poly. FatPolyunsaturated fat +32180.9%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +87.5%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +3733.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.