Summer squash vs. Waffle — In-Depth Nutrition Comparison

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How are summer squash and waffle different?

Summer squash is richer in vitamin C, while waffle is higher in selenium, iron, calcium, phosphorus, vitamin B1, and vitamin B2.
Waffle covers your daily need for selenium, 84% more than summer squash.
Summer squash contains 43 times more vitamin C than waffle. Summer squash contains 17mg of vitamin C, while waffle contains 0.4mg.
Summer squash is lower in saturated fat.
Waffle has a higher glycemic index (76) than summer squash (13).

Squash, summer, all varieties, raw and Waffles, plain, prepared from recipe types were used in this article.

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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.

Summer squash

Waffle

Contains more PotassiumPotassium	+64.8%
Contains less SodiumSodium	-99.6%

Contains more MagnesiumMagnesium	+11.8%
Contains more CalciumCalcium	+1600%
Contains more IronIron	+560%
Contains more CopperCopper	+21.6%
Contains more ZincZinc	+134.5%
Contains more PhosphorusPhosphorus	+400%
Contains more ManganeseManganese	+51.4%
Contains more SeleniumSelenium	+23000%

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

Waffle

Contains more Vitamin CVitamin C	+4150%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+289.3%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+550%
Contains more Vitamin B1Vitamin B1	+447.9%
Contains more Vitamin B2Vitamin B2	+144.4%
Contains more Vitamin B3Vitamin B3	+325.7%
Contains more Vitamin B5Vitamin B5	+212.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+58.6%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.2µg	46.2µg	84%
Polyunsaturated fat	0.089g	6.785g	45%
Iron	0.35mg	2.31mg	25%
Calcium	15mg	255mg	24%
Cholesterol	0mg	69mg	23%
Phosphorus	38mg	190mg	22%
Sodium	2mg	511mg	22%
Fats	0.18g	14.1g	21%
Vitamin C	17mg	0.4mg	18%
Vitamin B1	0.048mg	0.263mg	18%
Vitamin B2	0.142mg	0.347mg	16%
Calories	16kcal	291kcal	14%
Protein	1.21g	7.9g	13%
Saturated fat	0.044g	2.866g	13%
Vitamin B6	0.218mg	0.056mg	12%
Vitamin B12	0µg	0.25µg	10%
Vitamin B3	0.487mg	2.073mg	10%
Carbs	3.35g	32.9g	10%
Monounsaturated fat	0.016g	3.521g	9%
Vitamin B5	0.155mg	0.485mg	7%
Vitamin A	10µg	65µg	6%
Fiber	1.1g		4%
Folate	29µg	46µg	4%
Zinc	0.29mg	0.68mg	4%
Manganese	0.175mg	0.265mg	4%
Potassium	262mg	159mg	3%
Vitamin K	3µg		3%
Fructose	0.95g		1%
Vitamin E	0.12mg		1%
Copper	0.051mg	0.062mg	1%
Choline	6.7mg		1%
Net carbs	2.25g	32.9g	N/A
Magnesium	17mg	19mg	0%
Sugar	2.2g		N/A
Tryptophan	0.011mg	0.099mg	0%
Threonine	0.028mg	0.289mg	0%
Isoleucine	0.042mg	0.362mg	0%
Leucine	0.069mg	0.63mg	0%
Lysine	0.065mg	0.384mg	0%
Methionine	0.017mg	0.179mg	0%
Phenylalanine	0.041mg	0.395mg	0%
Valine	0.053mg	0.409mg	0%
Histidine	0.025mg	0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A