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  6. Summer squash vs. Walnut oil

Summer squash vs. Walnut oil — In-Depth Nutrition Comparison

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How are Summer squash and Walnut oil different?

  • Summer squash is higher in Vitamin C, Vitamin B6, Vitamin B2, Potassium, Folate, Copper, and Phosphorus, however, Walnut oil is richer in Vitamin K.
  • Daily need coverage for Saturated Fat from Walnut oil is 45% higher.
  • Summer squash has less Saturated Fat.

Squash, summer, all varieties, raw and Oil, walnut are the varieties used in this article.

Infographic

Summer squash vs Walnut oil 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
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
8
:
2
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin K +400%
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%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +55455.6%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +55455.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Walnut oil
Walnut oil
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +142400%
Contains more Polyunsaturated fat +71023.6%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +142400%
Contains more Polyunsaturated fat +71023.6%

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 Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Walnut oil Opinion
Net carbs 2.25g 0g Summer squash
Protein 1.21g 0g Summer squash
Fats 0.18g 100g Walnut oil
Carbs 3.35g 0g Summer squash
Calories 16kcal 884kcal Walnut oil
Fructose 0.95g Summer squash
Sugar 2.2g 0g Walnut oil
Fiber 1.1g 0g Summer squash
Calcium 15mg 0mg Summer squash
Iron 0.35mg 0mg Summer squash
Magnesium 17mg 0mg Summer squash
Phosphorus 38mg 0mg Summer squash
Potassium 262mg 0mg Summer squash
Sodium 2mg 0mg Walnut oil
Zinc 0.29mg 0mg Summer squash
Copper 0.051mg 0mg Summer squash
Manganese 0.175mg Summer squash
Selenium 0.2µg 0µg Summer squash
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 0.4mg Walnut oil
Vitamin C 17mg 0mg Summer squash
Vitamin B1 0.048mg 0mg Summer squash
Vitamin B2 0.142mg 0mg Summer squash
Vitamin B3 0.487mg 0mg Summer squash
Vitamin B5 0.155mg 0mg Summer squash
Vitamin B6 0.218mg 0mg Summer squash
Folate 29µg 0µg Summer squash
Vitamin K 3µg 15µg Walnut oil
Tryptophan 0.011mg 0mg Summer squash
Threonine 0.028mg 0mg Summer squash
Isoleucine 0.042mg 0mg Summer squash
Leucine 0.069mg 0mg Summer squash
Lysine 0.065mg 0mg Summer squash
Methionine 0.017mg 0mg Summer squash
Phenylalanine 0.041mg 0mg Summer squash
Valine 0.053mg 0mg Summer squash
Histidine 0.025mg 0mg Summer squash
Saturated Fat 0.044g 9.1g Summer squash
Monounsaturated Fat 0.016g 22.8g Walnut oil
Polyunsaturated fat 0.089g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Walnut oil
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
4%
Walnut oil
Minerals Daily Need Coverage Score
12%
Summer squash
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 13)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 9.056g)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.