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  6. Squash, summer, scallop, raw vs. Vegetable

Squash, summer, scallop, raw vs. Vegetable — In-Depth Nutrition Comparison

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How are Squash, summer, scallop, raw and Vegetable different?

  • Squash, summer, scallop, raw is higher in Vitamin C, however, Vegetable is richer in Vitamin A, Vitamin K, Fiber, Manganese, Vitamin B2, and Iron.
  • Daily need coverage for Vitamin A from Vegetable is 23% higher.
  • Squash, summer, scallop, raw contains 6 times more Vitamin C than Vegetable. While Squash, summer, scallop, raw contains 18mg of Vitamin C, Vegetable contains only 3.2mg.

Squash, summer, scallop, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Squash, summer, scallop, raw vs Vegetable 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 16% 5.7% 16% 15% 34% 7.9% 15% 0.13% 20% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CopperCopper +22.9%
Contains less SodiumSodium -97.1%
Contains more CalciumCalcium +31.6%
Contains more IronIron +105%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +41.7%
Contains more ManganeseManganese +141.4%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~22mg
~equal in Potassium ~169mg

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 60% 13% 2.6% 0% 18% 6.9% 11% 6.1% 25% 0% 8.3% 23% 4%
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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more FolateFolate +57.9%
Contains more Vitamin AVitamin A +1871%
Contains more Vitamin EVitamin E +192.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin KVitamin K +612.1%
Contains more CholineCholine +230.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 3.84 g
Water: 94.18 g
Other: 0.58 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +33.3%
Contains more WaterWater +13.2%
Contains more ProteinProtein +138.3%
Contains more CarbsCarbs +240.9%
Contains more OtherOther +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.084 g
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +50%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains less Sat. FatSaturated Fat -24.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squash, summer, scallop, raw Vegetable
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Squash, summer, scallop, raw Vegetable Opinion
Calories 18kcal 65kcal Vegetable
Protein 1.2g 2.86g Vegetable
Fats 0.2g 0.15g Squash, summer, scallop, raw
Vitamin C 18mg 3.2mg Squash, summer, scallop, raw
Net carbs 2.64g 8.69g Vegetable
Carbs 3.84g 13.09g Vegetable
Magnesium 23mg 22mg Squash, summer, scallop, raw
Calcium 19mg 25mg Vegetable
Potassium 182mg 169mg Squash, summer, scallop, raw
Iron 0.4mg 0.82mg Vegetable
Sugar 2.39g 3.12g Squash, summer, scallop, raw
Fiber 1.2g 4.4g Vegetable
Copper 0.102mg 0.083mg Squash, summer, scallop, raw
Zinc 0.29mg 0.49mg Vegetable
Phosphorus 36mg 51mg Vegetable
Sodium 1mg 35mg Squash, summer, scallop, raw
Vitamin A 217IU 4277IU Vegetable
Vitamin A 11µg 214µg Vegetable
Vitamin E 0.13mg 0.38mg Vegetable
Manganese 0.157mg 0.379mg Vegetable
Selenium 0.2µg 0.3µg Vegetable
Vitamin B1 0.07mg 0.071mg Vegetable
Vitamin B2 0.03mg 0.12mg Vegetable
Vitamin B3 0.6mg 0.851mg Vegetable
Vitamin B5 0.102mg 0.151mg Vegetable
Vitamin B6 0.109mg 0.074mg Squash, summer, scallop, raw
Vitamin K 3.3µg 23.5µg Vegetable
Folate 30µg 19µg Squash, summer, scallop, raw
Choline 7.3mg 24.1mg Vegetable
Saturated Fat 0.041g 0.031g Vegetable
Monounsaturated Fat 0.015g 0.01g Squash, summer, scallop, raw
Polyunsaturated fat 0.084g 0.072g Squash, summer, scallop, raw
Tryptophan 0.011mg 0.029mg Vegetable
Threonine 0.029mg 0.115mg Vegetable
Isoleucine 0.043mg 0.139mg Vegetable
Leucine 0.07mg 0.19mg Vegetable
Lysine 0.067mg 0.17mg Vegetable
Methionine 0.017mg 0.034mg Vegetable
Phenylalanine 0.042mg 0.12mg Vegetable
Valine 0.054mg 0.149mg Vegetable
Histidine 0.026mg 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squash, summer, scallop, raw Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Squash, summer, scallop, raw
35%
Vegetable
Minerals Daily Need Coverage Score
13%
Squash, summer, scallop, raw
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.01g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Squash, summer, scallop, raw
Squash, summer, scallop, raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Squash, summer, scallop, raw
Squash, summer, scallop, raw contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Squash, summer, scallop, raw
Squash, summer, scallop, raw is lower in glycemic index (difference - 66)
Which food is cheaper?
Squash, summer, scallop, raw
Squash, summer, scallop, raw is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Squash, summer, scallop, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169289/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.