Summer squash vs. Tamale — In-Depth Nutrition Comparison
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How are summer squash and tamale different?
- Summer squash is richer in vitamin C, while tamale is higher in vitamin B12, iron, zinc, selenium, phosphorus, fiber, and vitamin B3.
- Tamale covers your daily need for vitamin B12, 23% more than summer squash.
- Summer squash contains 10 times more vitamin C than tamale. Summer squash contains 17mg of vitamin C, while tamale contains 1.7mg.
- Summer squash is lower in saturated fat.
- Tamale has a higher glycemic index (82) than summer squash (13).
Squash, summer, all varieties, raw and Tamales (Navajo) types were used in this article.
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.
| Contains more PotassiumPotassium | +100% |
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +93.3% |
| Contains more IronIron | +248.6% |
| Contains more CopperCopper | +23.5% |
| Contains more ZincZinc | +410.3% |
| Contains more PhosphorusPhosphorus | +160.5% |
| Contains more SeleniumSelenium | +2900% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.5% |
| Contains more Vitamin B6Vitamin B6 | +52.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +93.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +226.5% |
| Contains more Vitamin B5Vitamin B5 | +32.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 2mg | 427mg | 18% |
| Vitamin C | 17mg | 1.7mg | 17% |
| Zinc | 0.29mg | 1.48mg | 11% |
| Saturated fat | 0.044g | 2.396g | 11% |
| Selenium | 0.2µg | 6µg | 11% |
| Iron | 0.35mg | 1.22mg | 11% |
| Protein | 1.21g | 6.28g | 10% |
| Fats | 0.18g | 6.12g | 9% |
| Phosphorus | 38mg | 99mg | 9% |
| Fiber | 1.1g | 3.1g | 8% |
| Monounsaturated fat | 0.016g | 2.739g | 7% |
| Vitamin B3 | 0.487mg | 1.59mg | 7% |
| Calories | 16kcal | 153kcal | 7% |
| Vitamin B6 | 0.218mg | 0.143mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 3.35g | 18.12g | 5% |
| Vitamin B2 | 0.142mg | 0.08mg | 5% |
| Polyunsaturated fat | 0.089g | 0.688g | 4% |
| Folate | 29µg | 15µg | 4% |
| Potassium | 262mg | 131mg | 4% |
| Vitamin K | 3µg | 3% | |
| Choline | 6.7mg | 1% | |
| Copper | 0.051mg | 0.063mg | 1% |
| Vitamin B5 | 0.155mg | 0.205mg | 1% |
| Calcium | 15mg | 29mg | 1% |
| Vitamin E | 0.12mg | 0mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Fructose | 0.95g | 0.17g | 1% |
| Magnesium | 17mg | 22mg | 1% |
| Net carbs | 2.25g | 15.02g | N/A |
| Sugar | 2.2g | 0.99g | N/A |
| Manganese | 0.175mg | 0.174mg | 0% |
| Vitamin B1 | 0.048mg | 0.05mg | 0% |
| Tryptophan | 0.011mg | 0.052mg | 0% |
| Threonine | 0.028mg | 0.239mg | 0% |
| Isoleucine | 0.042mg | 0.271mg | 0% |
| Leucine | 0.069mg | 0.568mg | 0% |
| Lysine | 0.065mg | 0.427mg | 0% |
| Methionine | 0.017mg | 0.15mg | 0% |
| Phenylalanine | 0.041mg | 0.275mg | 0% |
| Valine | 0.053mg | 0.318mg | 0% |
| Histidine | 0.025mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +39% |
| Contains more ProteinProtein | +419% |
| Contains more FatsFats | +3300% |
| Contains more CarbsCarbs | +440.9% |
| Contains more OtherOther | +122.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +17018.8% |
| Contains more Poly. FatPolyunsaturated fat | +673% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more GlucoseGlucose | +257.1% |
| Contains more FructoseFructose | +458.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1233.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
