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Veal vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between veal and summer squash

  • Veal has more vitamin B12, vitamin B3, zinc, phosphorus, selenium, vitamin B5, and choline; however, summer squash has more vitamin C.
  • Daily need coverage for vitamin B12 for veal is 53% higher.
  • Summer squash has a higher glycemic index than veal.

Food types used in this article are Veal, ground, cooked, broiled and Squash, summer, all varieties, raw.

Infographic

Veal vs Summer squash 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.
Veal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +182.9%
Contains more CopperCopper +102%
Contains more ZincZinc +1234.5%
Contains more PhosphorusPhosphorus +471.1%
Contains more SeleniumSelenium +6750%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +400%

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.
Veal
8
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B3Vitamin B3 +1548.9%
Contains more Vitamin B5Vitamin B5 +648.4%
Contains more Vitamin B6Vitamin B6 +78.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1317.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
3
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1914.9%
Contains more FatsFats +4100%
Contains more OtherOther +109.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +17650%
Contains more Poly. FatPolyunsaturated fat +518%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veal Summer squash
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Veal Summer squash DV% diff.
Vitamin B12 1.27µg 0µg 53%
Vitamin B3 8.03mg 0.487mg 47%
Protein 24.38g 1.21g 46%
Cholesterol 103mg 0mg 34%
Zinc 3.87mg 0.29mg 33%
Phosphorus 217mg 38mg 26%
Selenium 13.7µg 0.2µg 25%
Vitamin B5 1.16mg 0.155mg 20%
Vitamin C 0mg 17mg 19%
Choline 95mg 6.7mg 16%
Saturated fat 3.04g 0.044g 14%
Vitamin B6 0.39mg 0.218mg 13%
Fats 7.56g 0.18g 11%
Vitamin B2 0.27mg 0.142mg 10%
Calories 172kcal 16kcal 8%
Iron 0.99mg 0.35mg 8%
Monounsaturated fat 2.84g 0.016g 7%
Copper 0.103mg 0.051mg 6%
Manganese 0.035mg 0.175mg 6%
Folate 11µg 29µg 5%
Sodium 83mg 2mg 4%
Fiber 0g 1.1g 4%
Polyunsaturated fat 0.55g 0.089g 3%
Vitamin K 1.2µg 3µg 2%
Vitamin B1 0.07mg 0.048mg 2%
Potassium 337mg 262mg 2%
Magnesium 24mg 17mg 2%
Fructose 0.95g 1%
Vitamin A 0µg 10µg 1%
Carbs 0g 3.35g 1%
Net carbs 0g 2.25g N/A
Calcium 17mg 15mg 0%
Sugar 0g 2.2g N/A
Vitamin E 0.15mg 0.12mg 0%
Tryptophan 0.247mg 0.011mg 0%
Threonine 1.065mg 0.028mg 0%
Isoleucine 1.201mg 0.042mg 0%
Leucine 1.94mg 0.069mg 0%
Lysine 2.009mg 0.065mg 0%
Methionine 0.569mg 0.017mg 0%
Phenylalanine 0.984mg 0.041mg 0%
Valine 1.347mg 0.053mg 0%
Histidine 0.885mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Veal
16%
Summer squash
Minerals Daily Need Coverage Score
41%
Veal
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food is richer in vitamins?
Veal
Veal is relatively richer in vitamins
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 2.996g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.2)

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.