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  6. Summer squash vs. Swordfish

Summer squash vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between summer squash and swordfish

  • Summer squash has more vitamin C; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin E, and choline.
  • Swordfish's daily need coverage for selenium is 124% more.
  • Summer squash has a higher glycemic index. The glycemic index of summer squash is 13, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Fish, swordfish, cooked, dry heat.

Infographic

Summer squash vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1246.2%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +90.5%
Contains more IronIron +28.6%
Contains more ZincZinc +169%
Contains more PhosphorusPhosphorus +700%
Contains more SeleniumSelenium +34150%
~equal in Copper ~0.046mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22%
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +1350%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin EVitamin E +1908.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B3Vitamin B3 +1800.2%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +182.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Summer squash Swordfish DV% diff.
Selenium 0.2µg 68.5µg 124%
Vitamin D 0 IU 666 IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.487mg 9.254mg 55%
Protein 1.21g 23.45g 44%
Phosphorus 38mg 304mg 38%
Vitamin B6 0.218mg 0.615mg 31%
Cholesterol 0mg 78mg 26%
Vitamin C 17mg 0mg 19%
Vitamin E 0.12mg 2.41mg 15%
Choline 6.7mg 77.5mg 13%
Fats 0.18g 7.93g 12%
Monounsaturated fat 0.016g 3.544g 9%
Polyunsaturated fat 0.089g 1.368g 9%
Calories 16kcal 172kcal 8%
Saturated fat 0.044g 1.911g 8%
Potassium 262mg 499mg 7%
Manganese 0.175mg 0.013mg 7%
Folate 29µg 2µg 7%
Vitamin B2 0.142mg 0.063mg 6%
Vitamin B5 0.155mg 0.417mg 5%
Magnesium 17mg 35mg 4%
Fiber 1.1g 0g 4%
Zinc 0.29mg 0.78mg 4%
Sodium 2mg 97mg 4%
Vitamin A 10µg 43µg 4%
Vitamin B1 0.048mg 0.089mg 3%
Vitamin K 3µg 0.1µg 2%
Carbs 3.35g 0g 1%
Calcium 15mg 6mg 1%
Iron 0.35mg 0.45mg 1%
Copper 0.051mg 0.046mg 1%
Fructose 0.95g 1%
Net carbs 2.25g 0g N/A
Sugar 2.2g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.011mg 0.265mg 0%
Threonine 0.028mg 1.035mg 0%
Isoleucine 0.042mg 1.088mg 0%
Leucine 0.069mg 1.919mg 0%
Lysine 0.065mg 2.168mg 0%
Methionine 0.017mg 0.699mg 0%
Phenylalanine 0.041mg 0.922mg 0%
Valine 0.053mg 1.216mg 0%
Histidine 0.025mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.6%
Contains more OtherOther +72.2%
Contains more ProteinProtein +1838%
Contains more FatsFats +4305.6%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +22050%
Contains more Poly. FatPolyunsaturated fat +1437.1%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.