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  6. Flour vs. Summer squash

Flour vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between flour and summer squash

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, and copper; however, summer squash is richer in vitamin C and vitamin B6.
  • Flour's daily need coverage for vitamin B1 is 61% more.
  • Flour contains 170 times more selenium than summer squash. Flour contains 33.9µg of selenium, while summer squash contains 0.2µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Squash, summer, all varieties, raw.

Infographic

Flour 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.
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +29.4%
Contains more IronIron +1225.7%
Contains more CopperCopper +182.4%
Contains more ZincZinc +141.4%
Contains more PhosphorusPhosphorus +184.2%
Contains more ManganeseManganese +289.7%
Contains more SeleniumSelenium +16850%
Contains more PotassiumPotassium +144.9%
~equal in Calcium ~15mg
~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.
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +1535.4%
Contains more Vitamin B2Vitamin B2 +247.9%
Contains more Vitamin B3Vitamin B3 +1112.3%
Contains more Vitamin B5Vitamin B5 +182.6%
Contains more FolateFolate +531%
Contains more CholineCholine +55.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B6Vitamin B6 +395.5%
Contains more Vitamin KVitamin K +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Summer squash DV% diff.
Selenium 33.9µg 0.2µg 61%
Vitamin B1 0.785mg 0.048mg 61%
Iron 4.64mg 0.35mg 54%
Folate 183µg 29µg 39%
Vitamin B3 5.904mg 0.487mg 34%
Vitamin B2 0.494mg 0.142mg 27%
Carbs 76.31g 3.35g 24%
Manganese 0.682mg 0.175mg 22%
Vitamin C 0mg 17mg 19%
Protein 10.33g 1.21g 18%
Calories 364kcal 16kcal 17%
Vitamin B6 0.044mg 0.218mg 13%
Phosphorus 108mg 38mg 10%
Copper 0.144mg 0.051mg 10%
Fiber 2.7g 1.1g 6%
Vitamin B5 0.438mg 0.155mg 6%
Potassium 107mg 262mg 5%
Zinc 0.7mg 0.29mg 4%
Polyunsaturated fat 0.413g 0.089g 2%
Vitamin K 0.3µg 3µg 2%
Saturated fat 0.155g 0.044g 1%
Choline 10.4mg 6.7mg 1%
Fats 0.98g 0.18g 1%
Fructose 0.95g 1%
Vitamin A 0µg 10µg 1%
Magnesium 22mg 17mg 1%
Net carbs 73.61g 2.25g N/A
Calcium 15mg 15mg 0%
Sugar 0.27g 2.2g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.06mg 0.12mg 0%
Monounsaturated fat 0.087g 0.016g 0%
Tryptophan 0.127mg 0.011mg 0%
Threonine 0.281mg 0.028mg 0%
Isoleucine 0.357mg 0.042mg 0%
Leucine 0.71mg 0.069mg 0%
Lysine 0.228mg 0.065mg 0%
Methionine 0.183mg 0.017mg 0%
Phenylalanine 0.52mg 0.041mg 0%
Valine 0.415mg 0.053mg 0%
Histidine 0.23mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +753.7%
Contains more FatsFats +444.4%
Contains more CarbsCarbs +2177.9%
Contains more WaterWater +694%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +443.8%
Contains more Poly. FatPolyunsaturated fat +364%
Contains less Sat. FatSaturated fat -71.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.