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Wheat vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between wheat and summer squash?

  • Wheat is higher in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, and magnesium, yet summer squash is higher in vitamin C.
  • Wheat 's daily need coverage for selenium is 162% more.
  • Wheat has 17 times more manganese than summer squash. While wheat has 3.012mg of manganese, summer squash has only 0.175mg.
  • The glycemic index of summer squash is lower.

We used Wheat, durum and Squash, summer, all varieties, raw types in this article.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +747.1%
Contains more CalciumCalcium +126.7%
Contains more PotassiumPotassium +64.5%
Contains more IronIron +905.7%
Contains more CopperCopper +984.3%
Contains more ZincZinc +1334.5%
Contains more PhosphorusPhosphorus +1236.8%
Contains more ManganeseManganese +1621.1%
Contains more SeleniumSelenium +44600%
~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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +772.9%
Contains more Vitamin B3Vitamin B3 +1283.6%
Contains more Vitamin B5Vitamin B5 +503.2%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more FolateFolate +48.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Summer squash DV% diff.
Selenium 89.4µg 0.2µg 162%
Manganese 3.012mg 0.175mg 123%
Phosphorus 508mg 38mg 67%
Copper 0.553mg 0.051mg 56%
Iron 3.52mg 0.35mg 40%
Vitamin B3 6.738mg 0.487mg 39%
Zinc 4.16mg 0.29mg 35%
Vitamin B1 0.419mg 0.048mg 31%
Magnesium 144mg 17mg 30%
Protein 13.68g 1.21g 25%
Carbs 71.13g 3.35g 23%
Vitamin C 0mg 17mg 19%
Vitamin B5 0.935mg 0.155mg 16%
Calories 339kcal 16kcal 16%
Vitamin B6 0.419mg 0.218mg 15%
Polyunsaturated fat 0.978g 0.089g 6%
Potassium 431mg 262mg 5%
Fiber 1.1g 4%
Folate 43µg 29µg 4%
Fats 2.47g 0.18g 4%
Vitamin K 3µg 3%
Saturated fat 0.454g 0.044g 2%
Calcium 34mg 15mg 2%
Vitamin B2 0.121mg 0.142mg 2%
Monounsaturated fat 0.344g 0.016g 1%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Fructose 0.95g 1%
Net carbs 71.13g 2.25g N/A
Sugar 2.2g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.176mg 0.011mg 0%
Threonine 0.366mg 0.028mg 0%
Isoleucine 0.533mg 0.042mg 0%
Leucine 0.934mg 0.069mg 0%
Lysine 0.303mg 0.065mg 0%
Methionine 0.221mg 0.017mg 0%
Phenylalanine 0.681mg 0.041mg 0%
Valine 0.594mg 0.053mg 0%
Histidine 0.322mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +1030.6%
Contains more FatsFats +1272.2%
Contains more CarbsCarbs +2023.3%
Contains more OtherOther +187.1%
Contains more WaterWater +765.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +2050%
Contains more Poly. FatPolyunsaturated fat +998.9%
Contains less Sat. FatSaturated fat -90.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.