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Summer squash vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between summer squash and taco

  • Summer squash has more vitamin C, while taco has more vitamin B12, phosphorus, selenium, zinc, fiber, iron, and vitamin K.
  • Taco covers your daily need for vitamin B12, 39% more than summer squash.
  • Summer squash contains 43 times more vitamin C than taco. While summer squash contains 17mg of vitamin C, taco contains only 0.4mg.
  • The amount of saturated fat in summer squash is lower.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of taco is 39.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Summer squash vs Taco 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%
Taco
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more PotassiumPotassium +25.4%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +493.3%
Contains more IronIron +240%
Contains more CopperCopper +51%
Contains more ZincZinc +503.4%
Contains more PhosphorusPhosphorus +368.4%
Contains more ManganeseManganese +42.3%
Contains more SeleniumSelenium +4500%

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%
Taco
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +4150%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +142.2%
Contains more FolateFolate +52.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +410%
Contains more CholineCholine +377.6%
~equal in Vitamin B1 ~0.05mg

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
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +66%
Contains more ProteinProtein +632.2%
Contains more FatsFats +6955.6%
Contains more CarbsCarbs +492.5%
Contains more OtherOther +153.2%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +27468.8%
Contains more Poly. FatPolyunsaturated fat +3318%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Taco
2
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +275%
Contains more FructoseFructose +216.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1233.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Summer squash Taco DV% diff.
Vitamin B12 0µg 0.93µg 39%
Phosphorus 38mg 178mg 20%
Polyunsaturated fat 0.089g 3.042g 20%
Saturated fat 0.044g 4.384g 20%
Fats 0.18g 12.7g 19%
Vitamin C 17mg 0.4mg 18%
Sodium 2mg 397mg 17%
Selenium 0.2µg 9.2µg 16%
Protein 1.21g 8.86g 15%
Zinc 0.29mg 1.75mg 13%
Monounsaturated fat 0.016g 4.411g 11%
Iron 0.35mg 1.19mg 11%
Fiber 1.1g 3.9g 11%
Calories 16kcal 226kcal 11%
Vitamin B6 0.218mg 0.09mg 10%
Vitamin K 3µg 15.3µg 10%
Cholesterol 0mg 28mg 9%
Vitamin B3 0.487mg 1.65mg 7%
Calcium 15mg 89mg 7%
Starch 14.78g 6%
Vitamin B2 0.142mg 0.06mg 6%
Carbs 3.35g 19.85g 6%
Choline 6.7mg 32mg 5%
Magnesium 17mg 32mg 4%
Folate 29µg 19µg 3%
Vitamin B5 0.155mg 3%
Vitamin E 0.12mg 0.6mg 3%
Copper 0.051mg 0.077mg 3%
Manganese 0.175mg 0.249mg 3%
Potassium 262mg 209mg 2%
Fructose 0.95g 0.3g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 10µg 20µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 2.25g 15.95g N/A
Sugar 2.2g 0.9g N/A
Vitamin B1 0.048mg 0.05mg 0%
Trans fat 0g 0.467g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Taco
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
22%
Taco
Minerals Daily Need Coverage Score
12%
Summer squash
40%
Taco

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 1.3g)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 4.34g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 26)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.