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  6. Summer squash vs. Flour

Summer squash vs. Flour — In-Depth Nutrition Comparison

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Important differences between summer squash and flour

  • Summer squash has more vitamin C and vitamin B6; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, and copper.
  • Flour's daily need coverage for vitamin B1 is 61% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Summer squash vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +144.9%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +1225.7%
Contains more CopperCopper +182.4%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +289.7%
Contains more SeleniumSelenium +16850%
~equal in Calcium ~15mg
~equal in Sodium ~2mg

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%
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +395.5%
Contains more Vitamin KVitamin K +900%
Contains more Vitamin B1Vitamin B1 +1535.4%
Contains more Vitamin B2Vitamin B2 +247.9%
Contains more Vitamin B3Vitamin B3 +1112.3%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more FolateFolate +531%
Contains more CholineCholine +55.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Flour DV% diff.
Selenium 0.2µg 33.9µg 61%
Vitamin B1 0.048mg 0.785mg 61%
Iron 0.35mg 4.64mg 54%
Folate 29µg 183µg 39%
Vitamin B3 0.487mg 5.904mg 34%
Vitamin B2 0.142mg 0.494mg 27%
Carbs 3.35g 76.31g 24%
Manganese 0.175mg 0.682mg 22%
Vitamin C 17mg 0mg 19%
Protein 1.21g 10.33g 18%
Calories 16kcal 364kcal 17%
Vitamin B6 0.218mg 0.044mg 13%
Phosphorus 38mg 108mg 10%
Copper 0.051mg 0.144mg 10%
Fiber 1.1g 2.7g 6%
Vitamin B5 0.155mg 0.438mg 6%
Potassium 262mg 107mg 5%
Zinc 0.29mg 0.7mg 4%
Polyunsaturated fat 0.089g 0.413g 2%
Vitamin K 3µg 0.3µg 2%
Saturated fat 0.044g 0.155g 1%
Choline 6.7mg 10.4mg 1%
Fats 0.18g 0.98g 1%
Fructose 0.95g 1%
Vitamin A 10µg 0µg 1%
Magnesium 17mg 22mg 1%
Net carbs 2.25g 73.61g N/A
Calcium 15mg 15mg 0%
Sugar 2.2g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.12mg 0.06mg 0%
Monounsaturated fat 0.016g 0.087g 0%
Tryptophan 0.011mg 0.127mg 0%
Threonine 0.028mg 0.281mg 0%
Isoleucine 0.042mg 0.357mg 0%
Leucine 0.069mg 0.71mg 0%
Lysine 0.065mg 0.228mg 0%
Methionine 0.017mg 0.183mg 0%
Phenylalanine 0.041mg 0.52mg 0%
Valine 0.053mg 0.415mg 0%
Histidine 0.025mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +694%
Contains more OtherOther +34.8%
Contains more ProteinProtein +753.7%
Contains more FatsFats +444.4%
Contains more CarbsCarbs +2177.9%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +443.8%
Contains more Poly. FatPolyunsaturated fat +364%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.