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  6. Summer squash vs. Whey

Summer squash vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Whey

  • Summer squash has more Vitamin C, Vitamin B6, Manganese, Folate, and Copper, however, Whey is higher in Vitamin B12.
  • Summer squash covers your daily Vitamin C needs 19% more than Whey.

Food varieties used in this article are Squash, summer, all varieties, raw and Whey, sweet, fluid.

Infographic

Summer squash vs Whey 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
7
:
3
Whey
Whey
Contains more Iron +483.3%
Contains more Magnesium +112.5%
Contains more Potassium +62.7%
Contains less Sodium -96.3%
Contains more Zinc +123.1%
Contains more Copper +1175%
Contains more Manganese +17400%
Contains more Calcium +213.3%
Contains more Phosphorus +21.1%
Contains more Selenium +850%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +483.3%
Contains more Magnesium +112.5%
Contains more Potassium +62.7%
Contains less Sodium -96.3%
Contains more Zinc +123.1%
Contains more Copper +1175%
Contains more Manganese +17400%
Contains more Calcium +213.3%
Contains more Phosphorus +21.1%
Contains more Selenium +850%

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
9
:
3
Whey
Whey
Contains more Vitamin A +1566.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +16900%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +558.1%
Contains more Vitamin B6 +603.2%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B5 +147.1%
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +1566.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +16900%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +558.1%
Contains more Vitamin B6 +603.2%
Contains more Folate +2800%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B5 +147.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
2
Whey
Whey
Contains more Protein +42.4%
Contains more Other +17%
Contains more Fats +100%
Contains more Carbs +53.4%
Equal in Water - 93.12
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +42.4%
Contains more Other +17%
Contains more Fats +100%
Contains more Carbs +53.4%
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Whey
Whey
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +709.1%
Contains more Monounsaturated Fat +525%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +709.1%
Contains more Monounsaturated Fat +525%

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 Whey
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 ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Summer squash Whey Opinion
Net carbs 2.25g 5.14g Whey
Protein 1.21g 0.85g Summer squash
Fats 0.18g 0.36g Whey
Carbs 3.35g 5.14g Whey
Calories 16kcal 27kcal Whey
Fructose 0.95g Summer squash
Sugar 2.2g 5.14g Summer squash
Fiber 1.1g 0g Summer squash
Calcium 15mg 47mg Whey
Iron 0.35mg 0.06mg Summer squash
Magnesium 17mg 8mg Summer squash
Phosphorus 38mg 46mg Whey
Potassium 262mg 161mg Summer squash
Sodium 2mg 54mg Summer squash
Zinc 0.29mg 0.13mg Summer squash
Copper 0.051mg 0.004mg Summer squash
Manganese 0.175mg 0.001mg Summer squash
Selenium 0.2µg 1.9µg Whey
Vitamin A 200IU 12IU Summer squash
Vitamin A RAE 10µg 3µg Summer squash
Vitamin E 0.12mg 0mg Summer squash
Vitamin C 17mg 0.1mg Summer squash
Vitamin B1 0.048mg 0.036mg Summer squash
Vitamin B2 0.142mg 0.158mg Whey
Vitamin B3 0.487mg 0.074mg Summer squash
Vitamin B5 0.155mg 0.383mg Whey
Vitamin B6 0.218mg 0.031mg Summer squash
Folate 29µg 1µg Summer squash
Vitamin B12 0µg 0.28µg Whey
Vitamin K 3µg 0µg Summer squash
Tryptophan 0.011mg 0.013mg Whey
Threonine 0.028mg 0.054mg Whey
Isoleucine 0.042mg 0.047mg Whey
Leucine 0.069mg 0.078mg Whey
Lysine 0.065mg 0.068mg Whey
Methionine 0.017mg 0.016mg Summer squash
Phenylalanine 0.041mg 0.027mg Summer squash
Valine 0.053mg 0.046mg Summer squash
Histidine 0.025mg 0.016mg Summer squash
Cholesterol 0mg 2mg Summer squash
Saturated Fat 0.044g 0.23g Summer squash
Monounsaturated Fat 0.016g 0.1g Whey
Polyunsaturated fat 0.089g 0.011g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Whey
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
9%
Whey
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Whey

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 52mg)
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 - 0.186g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 30)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3.6)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is richer in minerals?
?
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.