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  6. Wheat vs. Summer squash

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.

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.
Wheat
Wheat
9
:
0
Summer squash
Summer squash
Contains more Calcium +126.7%
Contains more Iron +905.7%
Contains more Magnesium +747.1%
Contains more Phosphorus +1236.8%
Contains more Potassium +64.5%
Contains more Zinc +1334.5%
Contains more Copper +984.3%
Contains more Manganese +1621.1%
Contains more Selenium +44600%
Equal in Sodium - 2
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +126.7%
Contains more Iron +905.7%
Contains more Magnesium +747.1%
Contains more Phosphorus +1236.8%
Contains more Potassium +64.5%
Contains more Zinc +1334.5%
Contains more Copper +984.3%
Contains more Manganese +1621.1%
Contains more Selenium +44600%
Equal in Sodium - 2

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.
Wheat
Wheat
5
:
5
Summer squash
Summer squash
Contains more Vitamin B1 +772.9%
Contains more Vitamin B3 +1283.6%
Contains more Vitamin B5 +503.2%
Contains more Vitamin B6 +92.2%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +772.9%
Contains more Vitamin B3 +1283.6%
Contains more Vitamin B5 +503.2%
Contains more Vitamin B6 +92.2%
Contains more Folate +48.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Summer squash
Summer squash
Contains more Protein +1030.6%
Contains more Fats +1272.2%
Contains more Carbs +2023.3%
Contains more Other +187.1%
Contains more Water +765.1%
Wheat
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +1030.6%
Contains more Fats +1272.2%
Contains more Carbs +2023.3%
Contains more Other +187.1%
Contains more Water +765.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +2050%
Contains more Polyunsaturated fat +998.9%
Contains less Saturated Fat -90.3%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +2050%
Contains more Polyunsaturated fat +998.9%
Contains less Saturated Fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Summer squash Opinion
Net carbs 71.13g 2.25g Wheat
Protein 13.68g 1.21g Wheat
Fats 2.47g 0.18g Wheat
Carbs 71.13g 3.35g Wheat
Calories 339kcal 16kcal Wheat
Fructose 0.95g Summer squash
Sugar 2.2g Wheat
Fiber 1.1g Summer squash
Calcium 34mg 15mg Wheat
Iron 3.52mg 0.35mg Wheat
Magnesium 144mg 17mg Wheat
Phosphorus 508mg 38mg Wheat
Potassium 431mg 262mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 0.29mg Wheat
Copper 0.553mg 0.051mg Wheat
Manganese 3.012mg 0.175mg Wheat
Selenium 89.4µg 0.2µg Wheat
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.419mg 0.048mg Wheat
Vitamin B2 0.121mg 0.142mg Summer squash
Vitamin B3 6.738mg 0.487mg Wheat
Vitamin B5 0.935mg 0.155mg Wheat
Vitamin B6 0.419mg 0.218mg Wheat
Folate 43µg 29µg Wheat
Vitamin K 3µg Summer squash
Tryptophan 0.176mg 0.011mg Wheat
Threonine 0.366mg 0.028mg Wheat
Isoleucine 0.533mg 0.042mg Wheat
Leucine 0.934mg 0.069mg Wheat
Lysine 0.303mg 0.065mg Wheat
Methionine 0.221mg 0.017mg Wheat
Phenylalanine 0.681mg 0.041mg Wheat
Valine 0.594mg 0.053mg Wheat
Histidine 0.322mg 0.025mg Wheat
Saturated Fat 0.454g 0.044g Summer squash
Monounsaturated Fat 0.344g 0.016g Wheat
Polyunsaturated fat 0.978g 0.089g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
18%
Summer squash
Minerals Daily Need Coverage Score
168%
Wheat
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.41g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 37)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.