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Summer squash vs. Soft serve — In-Depth Nutrition Comparison

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What are the differences between summer squash and soft serve?

  • Summer squash is higher in vitamin C, vitamin B6, and manganese, yet soft serve is higher in vitamin B12, calcium, phosphorus, vitamin A, and vitamin B5.
  • Soft serve's daily need coverage for saturated fat is 37% more.
  • Summer squash has 35 times more manganese than soft serve. While summer squash has 0.175mg of manganese, soft serve has only 0.005mg.
  • The amount of saturated fat in summer squash is lower.
  • The glycemic index of summer squash is lower.

We used Squash, summer, all varieties, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Summer squash vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +48%
Contains more IronIron +66.7%
Contains more CopperCopper +70%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +3400%
Contains more CalciumCalcium +773.3%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +205.3%
Contains more SeleniumSelenium +1400%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin B3Vitamin B3 +412.6%
Contains more Vitamin B6Vitamin B6 +354.2%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +222.2%
Contains more Vitamin AVitamin A +1520%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +226.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +288.1%
~equal in Vitamin B1 ~0.049mg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +58.3%
Contains more ProteinProtein +238.8%
Contains more FatsFats +7122.2%
Contains more CarbsCarbs +562.7%
Contains more OtherOther +45.2%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +21712.5%
Contains more Poly. FatPolyunsaturated fat +416.9%

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 Soft serve
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Soft serve DV% diff.
Saturated fat 0.044g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.18g 13g 20%
Vitamin C 17mg 0.8mg 18%
Vitamin A 10µg 162µg 17%
Vitamin B6 0.218mg 0.048mg 13%
Calcium 15mg 131mg 12%
Phosphorus 38mg 116mg 11%
Calories 16kcal 222kcal 10%
Monounsaturated fat 0.016g 3.49g 9%
Manganese 0.175mg 0.005mg 7%
Vitamin B5 0.155mg 0.506mg 7%
Carbs 3.35g 22.2g 6%
Protein 1.21g 4.1g 6%
Folate 29µg 9µg 5%
Selenium 0.2µg 3µg 5%
Vitamin D 0µg 0.7µg 4%
Choline 6.7mg 26mg 4%
Vitamin D 0IU 29IU 4%
Vitamin E 0.12mg 0.61mg 3%
Sodium 2mg 61mg 3%
Vitamin B2 0.142mg 0.182mg 3%
Potassium 262mg 177mg 3%
Iron 0.35mg 0.21mg 2%
Polyunsaturated fat 0.089g 0.46g 2%
Vitamin B3 0.487mg 0.095mg 2%
Zinc 0.29mg 0.52mg 2%
Copper 0.051mg 0.03mg 2%
Vitamin K 3µg 0.9µg 2%
Fiber 1.1g 0.7g 2%
Fructose 0.95g 1%
Caffeine 0mg 2mg 1%
Magnesium 17mg 12mg 1%
Net carbs 2.25g 21.5g N/A
Sugar 2.2g 21.16g N/A
Vitamin B1 0.048mg 0.049mg 0%
Tryptophan 0.011mg 0.048mg 0%
Threonine 0.028mg 0.169mg 0%
Isoleucine 0.042mg 0.215mg 0%
Leucine 0.069mg 0.353mg 0%
Lysine 0.065mg 0.296mg 0%
Methionine 0.017mg 0.091mg 0%
Phenylalanine 0.041mg 0.176mg 0%
Valine 0.053mg 0.241mg 0%
Histidine 0.025mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Summer squash
20%
Soft serve
Minerals Daily Need Coverage Score
12%
Summer squash
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 18.96g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 7.416g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 66)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.