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Summer squash vs. Taco salad — In-Depth Nutrition Comparison

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The main differences between summer squash and taco salad

  • Summer squash has more vitamin C and vitamin B6; however, taco salad has more vitamin B12, vitamin B5, iron, zinc, and calcium.
  • Daily need coverage for saturated fat for taco salad is 17% higher.
  • Taco salad has 9 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while taco salad has 1.8mg.
  • Summer squash is lower in saturated fat.

Food types used in this article are Squash, summer, all varieties, raw and Fast foods, taco salad.

Infographic

Summer squash vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +546.7%
Contains more IronIron +228.6%
Contains more CopperCopper +121.6%
Contains more ZincZinc +369%
Contains more PhosphorusPhosphorus +89.5%
Contains more SeleniumSelenium +1000%
~equal in Manganese ~0.167mg

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +844.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +154.6%
Contains more Vitamin B5Vitamin B5 +338.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.8%
Contains more CholineCholine +247.8%
~equal in Vitamin D ~µg
~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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +30.8%
Contains more ProteinProtein +452.1%
Contains more FatsFats +4044.4%
Contains more CarbsCarbs +255.5%
Contains more OtherOther +158.1%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +16187.5%
Contains more Poly. FatPolyunsaturated fat +892.1%

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

All nutrients comparison - raw data values

Nutrient Summer squash Taco salad DV% diff.
Vitamin C 17mg 1.8mg 17%
Sodium 2mg 385mg 17%
Saturated fat 0.044g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Fats 0.18g 7.46g 11%
Vitamin B5 0.155mg 0.68mg 11%
Protein 1.21g 6.68g 11%
Zinc 0.29mg 1.36mg 10%
Iron 0.35mg 1.15mg 10%
Vitamin B6 0.218mg 0.11mg 8%
Calcium 15mg 97mg 8%
Copper 0.051mg 0.113mg 7%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.016g 2.606g 6%
Calories 16kcal 141kcal 6%
Phosphorus 38mg 72mg 5%
Vitamin B3 0.487mg 1.24mg 5%
Polyunsaturated fat 0.089g 0.883g 5%
Fiber 1.1g 4%
Selenium 0.2µg 2.2µg 4%
Vitamin K 3µg 3%
Choline 6.7mg 23.3mg 3%
Folate 29µg 42µg 3%
Vitamin B2 0.142mg 0.18mg 3%
Carbs 3.35g 11.91g 3%
Potassium 262mg 210mg 2%
Magnesium 17mg 26mg 2%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 1%
Net carbs 2.25g 11.91g N/A
Sugar 2.2g N/A
Manganese 0.175mg 0.167mg 0%
Vitamin B1 0.048mg 0.05mg 0%
Tryptophan 0.011mg 0.075mg 0%
Threonine 0.028mg 0.254mg 0%
Isoleucine 0.042mg 0.311mg 0%
Leucine 0.069mg 0.549mg 0%
Lysine 0.065mg 0.486mg 0%
Methionine 0.017mg 0.145mg 0%
Phenylalanine 0.041mg 0.277mg 0%
Valine 0.053mg 0.343mg 0%
Histidine 0.025mg 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Taco salad
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
18%
Taco salad
Minerals Daily Need Coverage Score
12%
Summer squash
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 3.402g)
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

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.