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Summer squash vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the main differences between summer squash and sunflower oil?

  • Summer squash is richer in vitamin C, vitamin B6, vitamin B2, potassium, manganese, folate, copper, and phosphorus, yet sunflower oil is richer in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 273% higher.
  • Summer squash contains less saturated fat.
  • Sunflower oil has a lower glycemic index than summer squash.

We used Squash, summer, all varieties, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

Infographic

Summer squash vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +34133.3%
Contains more Vitamin KVitamin K +80%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +55455.6%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +288650%
Contains more Poly. FatPolyunsaturated fat +40798.9%

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 Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Sunflower oil DV% diff.
Vitamin E 0.12mg 41.08mg 273%
Polyunsaturated fat 0.089g 36.4g 242%
Fats 0.18g 100g 154%
Monounsaturated fat 0.016g 46.2g 115%
Saturated fat 0.044g 13g 59%
Calories 16kcal 884kcal 43%
Vitamin C 17mg 0mg 19%
Vitamin B6 0.218mg 0mg 17%
Vitamin B2 0.142mg 0mg 11%
Potassium 262mg 0mg 8%
Manganese 0.175mg 0mg 8%
Folate 29µg 0µg 7%
Copper 0.051mg 0mg 6%
Phosphorus 38mg 0mg 5%
Vitamin B1 0.048mg 0mg 4%
Magnesium 17mg 0mg 4%
Fiber 1.1g 0g 4%
Iron 0.35mg 0mg 4%
Zinc 0.29mg 0mg 3%
Vitamin B3 0.487mg 0mg 3%
Vitamin B5 0.155mg 0mg 3%
Calcium 15mg 0mg 2%
Protein 1.21g 0g 2%
Vitamin K 3µg 5.4µg 2%
Carbs 3.35g 0g 1%
Vitamin A 10µg 0µg 1%
Fructose 0.95g 1%
Choline 6.7mg 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Sodium 2mg 0mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.011mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.042mg 0mg 0%
Leucine 0.069mg 0mg 0%
Lysine 0.065mg 0mg 0%
Methionine 0.017mg 0mg 0%
Phenylalanine 0.041mg 0mg 0%
Valine 0.053mg 0mg 0%
Histidine 0.025mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
12%
Summer squash
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 13)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 12.956g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.5)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.