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  6. Summer squash vs. Tamarind

Summer squash vs. Tamarind — In-Depth Nutrition Comparison

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Summary of differences between summer squash and tamarind

  • Summer squash has more vitamin C and vitamin B6, while tamarind has more vitamin B1, iron, magnesium, fiber, potassium, phosphorus, vitamin B3, and calcium.
  • Tamarind covers your daily need for vitamin B1, 32% more than summer squash.
  • Summer squash contains 5 times more vitamin C than tamarind. While summer squash contains 17mg of vitamin C, tamarind contains only 3.5mg.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Tamarinds, raw.

Infographic

Summer squash vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more ZincZinc +190%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +441.2%
Contains more CalciumCalcium +393.3%
Contains more PotassiumPotassium +139.7%
Contains more IronIron +700%
Contains more CopperCopper +68.6%
Contains more PhosphorusPhosphorus +197.4%
Contains more SeleniumSelenium +550%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B6Vitamin B6 +230.3%
Contains more FolateFolate +107.1%
Contains more Vitamin B1Vitamin B1 +791.7%
Contains more Vitamin B3Vitamin B3 +297.9%
Contains more CholineCholine +28.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B5 ~0.143mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Summer squash Tamarind DV% diff.
Vitamin B1 0.048mg 0.428mg 32%
Iron 0.35mg 2.8mg 31%
Carbs 3.35g 62.5g 20%
Magnesium 17mg 92mg 18%
Fiber 1.1g 5.1g 16%
Vitamin C 17mg 3.5mg 15%
Vitamin B6 0.218mg 0.066mg 12%
Phosphorus 38mg 113mg 11%
Calories 16kcal 239kcal 11%
Potassium 262mg 628mg 11%
Vitamin B3 0.487mg 1.938mg 9%
Manganese 0.175mg 8%
Calcium 15mg 74mg 6%
Copper 0.051mg 0.086mg 4%
Folate 29µg 14µg 4%
Protein 1.21g 2.8g 3%
Zinc 0.29mg 0.1mg 2%
Selenium 0.2µg 1.3µg 2%
Saturated fat 0.044g 0.272g 1%
Fats 0.18g 0.6g 1%
Fructose 0.95g 1%
Vitamin B2 0.142mg 0.152mg 1%
Vitamin A 10µg 2µg 1%
Sodium 2mg 28mg 1%
Net carbs 2.25g 57.4g N/A
Sugar 2.2g 38.8g N/A
Vitamin E 0.12mg 0.1mg 0%
Vitamin B5 0.155mg 0.143mg 0%
Vitamin K 3µg 2.8µg 0%
Choline 6.7mg 8.6mg 0%
Monounsaturated fat 0.016g 0.181g 0%
Polyunsaturated fat 0.089g 0.059g 0%
Tryptophan 0.011mg 0.018mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0.139mg 0%
Methionine 0.017mg 0.014mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more WaterWater +201.4%
Contains more ProteinProtein +131.4%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +1765.7%
Contains more OtherOther +335.5%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Poly. FatPolyunsaturated fat +50.8%
Contains more Mono. FatMonounsaturated fat +1031.3%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.