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  6. Summer squash vs. Tortilla

Summer squash vs. Tortilla — In-Depth Nutrition Comparison

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The main differences between summer squash and tortilla

  • Summer squash has more vitamin C and vitamin B6; however, tortilla has more iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, and copper.
  • Daily need coverage for iron for tortilla is 43% higher.
  • Summer squash is lower in sodium.
  • Tortilla has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Summer squash vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more PotassiumPotassium +149.5%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +366.7%
Contains more IronIron +988.6%
Contains more CopperCopper +100%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +53.1%
Contains more SeleniumSelenium +8200%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B6Vitamin B6 +263.3%
Contains more Vitamin KVitamin K +650%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +670.8%
Contains more Vitamin B3Vitamin B3 +747%
Contains more FolateFolate +237.9%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.17mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Summer squash Tortilla DV% diff.
Iron 0.35mg 3.81mg 43%
Selenium 0.2µg 16.6µg 30%
Vitamin B1 0.048mg 0.37mg 27%
Vitamin B3 0.487mg 4.125mg 23%
Sodium 2mg 482mg 21%
Vitamin C 17mg 0mg 19%
Starch 43.02g 18%
Folate 29µg 98µg 17%
Carbs 3.35g 49.94g 16%
Phosphorus 38mg 146mg 15%
Vitamin B6 0.218mg 0.06mg 12%
Protein 1.21g 7.28g 12%
Calories 16kcal 237kcal 11%
Calcium 15mg 70mg 6%
Copper 0.051mg 0.102mg 6%
Fiber 1.1g 2.4g 5%
Potassium 262mg 105mg 5%
Manganese 0.175mg 0.268mg 4%
Vitamin B2 0.142mg 0.114mg 2%
Polyunsaturated fat 0.089g 0.391g 2%
Vitamin K 3µg 0.4µg 2%
Choline 6.7mg 1%
Saturated fat 0.044g 0.296g 1%
Vitamin A 10µg 1%
Fructose 0.95g 0g 1%
Fats 0.18g 0.95g 1%
Net carbs 2.25g 47.54g N/A
Magnesium 17mg 19mg 0%
Sugar 2.2g 2.75g N/A
Zinc 0.29mg 0.32mg 0%
Vitamin E 0.12mg 0.19mg 0%
Vitamin B5 0.155mg 0.17mg 0%
Monounsaturated fat 0.016g 0.185g 0%
Tryptophan 0.011mg 0.06mg 0%
Threonine 0.028mg 0.182mg 0%
Isoleucine 0.042mg 0.286mg 0%
Leucine 0.069mg 0.53mg 0%
Lysine 0.065mg 0.157mg 0%
Methionine 0.017mg 0.122mg 0%
Phenylalanine 0.041mg 0.375mg 0%
Valine 0.053mg 0.326mg 0%
Histidine 0.025mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +136.8%
Contains more ProteinProtein +501.7%
Contains more FatsFats +427.8%
Contains more CarbsCarbs +1390.7%
Contains more OtherOther +201.6%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +1056.3%
Contains more Poly. FatPolyunsaturated fat +339.3%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +633.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.