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  6. Summer squash vs. Wafer

Summer squash vs. Wafer — In-Depth Nutrition Comparison

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How are Summer squash and Wafer different?

  • Summer squash is richer in Vitamin C, and Vitamin B6, while Wafer is higher in Copper, Iron, Manganese, Vitamin B3, Phosphorus, and Vitamin B1.
  • Wafer covers your daily need of Copper 46% more than Summer squash.
  • Summer squash is lower in Saturated Fat.

Squash, summer, all varieties, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Summer squash vs Wafer 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.
Summer squash
Summer squash
2
:
8
Wafer
Wafer
Contains more Potassium +24.8%
Contains less Sodium -99.7%
Contains more Calcium +106.7%
Contains more Iron +1045.7%
Contains more Magnesium +211.8%
Contains more Phosphorus +247.4%
Contains more Zinc +275.9%
Contains more Copper +807.8%
Contains more Manganese +297.7%
Contains more Selenium +2750%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Potassium +24.8%
Contains less Sodium -99.7%
Contains more Calcium +106.7%
Contains more Iron +1045.7%
Contains more Magnesium +211.8%
Contains more Phosphorus +247.4%
Contains more Zinc +275.9%
Contains more Copper +807.8%
Contains more Manganese +297.7%
Contains more Selenium +2750%

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.
Summer squash
Summer squash
4
:
7
Wafer
Wafer
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +327.5%
Contains more Vitamin K +25%
Contains more Vitamin E +500%
Contains more Vitamin B1 +322.9%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B3 +486.9%
Contains more Vitamin B5 +145.8%
Contains more Folate +62.1%
Contains more Vitamin B12 +∞%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +327.5%
Contains more Vitamin K +25%
Contains more Vitamin E +500%
Contains more Vitamin B1 +322.9%
Contains more Vitamin B2 +87.3%
Contains more Vitamin B3 +486.9%
Contains more Vitamin B5 +145.8%
Contains more Folate +62.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Wafer
Wafer
Contains more Water +2003.1%
Contains more Protein +445.5%
Contains more Fats +7788.9%
Contains more Carbs +2070.1%
Contains more Other +222.6%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +2003.1%
Contains more Protein +445.5%
Contains more Fats +7788.9%
Contains more Carbs +2070.1%
Contains more Other +222.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Wafer
Wafer
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +30306.3%
Contains more Polyunsaturated fat +4566.3%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +30306.3%
Contains more Polyunsaturated fat +4566.3%

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 Wafer
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Wafer Opinion
Net carbs 2.25g 69.3g Wafer
Protein 1.21g 6.6g Wafer
Fats 0.18g 14.2g Wafer
Carbs 3.35g 72.7g Wafer
Calories 16kcal 433kcal Wafer
Fructose 0.95g Summer squash
Sugar 2.2g 37.43g Summer squash
Fiber 1.1g 3.4g Wafer
Calcium 15mg 31mg Wafer
Iron 0.35mg 4.01mg Wafer
Magnesium 17mg 53mg Wafer
Phosphorus 38mg 132mg Wafer
Potassium 262mg 210mg Summer squash
Sodium 2mg 580mg Summer squash
Zinc 0.29mg 1.09mg Wafer
Copper 0.051mg 0.463mg Wafer
Manganese 0.175mg 0.696mg Wafer
Selenium 0.2µg 5.7µg Wafer
Vitamin A 200IU 10IU Summer squash
Vitamin A RAE 10µg 3µg Summer squash
Vitamin E 0.12mg 0.72mg Wafer
Vitamin C 17mg 0mg Summer squash
Vitamin B1 0.048mg 0.203mg Wafer
Vitamin B2 0.142mg 0.266mg Wafer
Vitamin B3 0.487mg 2.858mg Wafer
Vitamin B5 0.155mg 0.381mg Wafer
Vitamin B6 0.218mg 0.051mg Summer squash
Folate 29µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 3µg 2.4µg Summer squash
Tryptophan 0.011mg 0.096mg Wafer
Threonine 0.028mg 0.22mg Wafer
Isoleucine 0.042mg 0.261mg Wafer
Leucine 0.069mg 0.447mg Wafer
Lysine 0.065mg 0.281mg Wafer
Methionine 0.017mg 0.105mg Wafer
Phenylalanine 0.041mg 0.308mg Wafer
Valine 0.053mg 0.323mg Wafer
Histidine 0.025mg 0.128mg Wafer
Cholesterol 0mg 2mg Summer squash
Saturated Fat 0.044g 4.241g Summer squash
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.016g 4.865g Wafer
Polyunsaturated fat 0.089g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
22%
Wafer
Minerals Daily Need Coverage Score
12%
Summer squash
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 35.23g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 4.197g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 48)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.