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  6. Summer squash vs. Sweet roll

Summer squash vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between summer squash and sweet roll?

  • Summer squash is higher in vitamin C, yet sweet roll is higher in selenium, vitamin B1, iron, vitamin E, vitamin B3, and folate.
  • Sweet roll's daily need coverage for selenium is 31% more.
  • Summer squash has 9 times more vitamin C than sweet roll. While summer squash has 17mg of vitamin C, sweet roll has only 2mg.
  • 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 Sweet rolls, cinnamon, commercially prepared with raisins types in this article.

Infographic

Summer squash vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +136%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +380%
Contains more IronIron +357.1%
Contains more CopperCopper +72.5%
Contains more ZincZinc +103.4%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +71.4%
Contains more SeleniumSelenium +8400%
~equal in Magnesium ~17mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin AVitamin A +520%
Contains more Vitamin EVitamin E +1558.3%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +161.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +46.7%
Contains more FolateFolate +148.3%
Contains more CholineCholine +516.4%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +281.6%
Contains more ProteinProtein +412.4%
Contains more FatsFats +9011.1%
Contains more CarbsCarbs +1419.4%
Contains more OtherOther +174.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +29881.3%
Contains more Poly. FatPolyunsaturated fat +8296.6%

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 Sweet roll
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Summer squash Sweet roll DV% diff.
Polyunsaturated fat 0.089g 7.473g 49%
Selenium 0.2µg 17µg 31%
Fats 0.18g 16.4g 25%
Vitamin B1 0.048mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Calories 16kcal 372kcal 18%
Vitamin C 17mg 2mg 17%
Iron 0.35mg 1.6mg 16%
Carbs 3.35g 50.9g 16%
Saturated fat 0.044g 3.079g 14%
Sodium 2mg 304mg 13%
Vitamin B3 0.487mg 2.384mg 12%
Vitamin E 0.12mg 1.99mg 12%
Monounsaturated fat 0.016g 4.797g 12%
Folate 29µg 72µg 11%
Protein 1.21g 6.2g 10%
Vitamin B6 0.218mg 0.107mg 9%
Vitamin B2 0.142mg 0.265mg 9%
Vitamin B12 0µg 0.14µg 6%
Vitamin A 10µg 62µg 6%
Choline 6.7mg 41.3mg 6%
Calcium 15mg 72mg 6%
Phosphorus 38mg 76mg 5%
Fiber 1.1g 2.4g 5%
Vitamin B5 0.155mg 0.406mg 5%
Manganese 0.175mg 0.3mg 5%
Copper 0.051mg 0.088mg 4%
Potassium 262mg 111mg 4%
Zinc 0.29mg 0.59mg 3%
Fructose 0.95g 1%
Vitamin K 3µg 4.4µg 1%
Net carbs 2.25g 48.5g N/A
Magnesium 17mg 17mg 0%
Sugar 2.2g 31.73g N/A
Tryptophan 0.011mg 0.074mg 0%
Threonine 0.028mg 0.211mg 0%
Isoleucine 0.042mg 0.259mg 0%
Leucine 0.069mg 0.458mg 0%
Lysine 0.065mg 0.243mg 0%
Methionine 0.017mg 0.117mg 0%
Phenylalanine 0.041mg 0.3mg 0%
Valine 0.053mg 0.291mg 0%
Histidine 0.025mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
12%
Summer squash
35%
Sweet roll

Comparison summary

Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 29.53g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 3.035g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.