Summer squash vs. Steak — In-Depth Nutrition Comparison

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How are summer squash and steak different?

Summer squash is richer in vitamin C, while steak is higher in vitamin B12, selenium, zinc, vitamin B3, iron, vitamin B6, and phosphorus.
Steak covers your daily need for vitamin B12, 92% more than summer squash.
Summer squash is lower in saturated fat.
Summer squash has a higher glycemic index (13) than steak (0).

Squash, summer, all varieties, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

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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.

Summer squash

Steak

Contains more CalciumCalcium	+25%
Contains less SodiumSodium	-96.6%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+35.3%
Contains more IronIron	+585.7%
Contains more CopperCopper	+66.7%
Contains more ZincZinc	+2086.2%
Contains more PhosphorusPhosphorus	+328.9%
Contains more SeleniumSelenium	+15800%

~equal in Potassium ~279mg

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.

Summer squash

Steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+42.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+383.3%
Contains more CholineCholine	+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+54.2%
Contains more Vitamin B2Vitamin B2	+112%
Contains more Vitamin B3Vitamin B3	+957.3%
Contains more Vitamin B6Vitamin B6	+129.4%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.2µg	92%
Selenium	0.2µg	31.8µg	57%
Zinc	0.29mg	6.34mg	55%
Protein	1.21g	24.85g	47%
Saturated fat	0.044g	8.443g	38%
Fats	0.18g	19.02g	29%
Vitamin B3	0.487mg	5.149mg	29%
Cholesterol	0mg	78mg	26%
Iron	0.35mg	2.4mg	26%
Monounsaturated fat	0.016g	9.171g	23%
Vitamin B6	0.218mg	0.5mg	22%
Vitamin C	17mg	0mg	19%
Phosphorus	38mg	163mg	18%
Calories	16kcal	271kcal	13%
Vitamin B2	0.142mg	0.301mg	12%
Manganese	0.175mg		8%
Folate	29µg	6µg	6%
Polyunsaturated fat	0.089g	0.896g	5%
Copper	0.051mg	0.085mg	4%
Fiber	1.1g	0g	4%
Vitamin B5	0.155mg		3%
Sodium	2mg	58mg	2%
Vitamin B1	0.048mg	0.074mg	2%
Vitamin D	0IU	6IU	1%
Fructose	0.95g		1%
Carbs	3.35g	0g	1%
Vitamin K	3µg	1.6µg	1%
Choline	6.7mg		1%
Magnesium	17mg	23mg	1%
Potassium	262mg	279mg	1%
Vitamin D	0µg	0.1µg	1%
Vitamin E	0.12mg		1%
Net carbs	2.25g	0g	N/A
Calcium	15mg	12mg	0%
Sugar	2.2g	0g	N/A
Vitamin A	10µg	7µg	0%
Tryptophan	0.011mg	0.278mg	0%
Threonine	0.028mg	1.171mg	0%
Isoleucine	0.042mg	1.157mg	0%
Leucine	0.069mg	2.142mg	0%
Lysine	0.065mg	2.38mg	0%
Methionine	0.017mg	0.672mg	0%
Phenylalanine	0.041mg	0.997mg	0%
Valine	0.053mg	1.242mg	0%
Histidine	0.025mg	0.931mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - DPA	0g	0.013g	N/A