Whey vs. Summer squash — In-Depth Nutrition Comparison
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A recap on differences between whey and summer squash
- Whey has more vitamin B12; however, summer squash is higher in vitamin C, vitamin B6, manganese, folate, and copper.
- Summer squash covers your daily vitamin C needs 19% more than whey.
- The glycemic index of whey is higher.
Food varieties used in this article are Whey, sweet, fluid and Squash, summer, all varieties, raw.
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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.
| Contains more CalciumCalcium | +213.3% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more SeleniumSelenium | +850% |
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more PotassiumPotassium | +62.7% |
| Contains more IronIron | +483.3% |
| Contains more CopperCopper | +1175% |
| Contains more ZincZinc | +123.1% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +17400% |
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.
| Contains more Vitamin B2Vitamin B2 | +11.3% |
| Contains more Vitamin B5Vitamin B5 | +147.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +138.8% |
| Contains more Vitamin CVitamin C | +16900% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +558.1% |
| Contains more Vitamin B6Vitamin B6 | +603.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +53.4% |
| Contains more ProteinProtein | +42.4% |
| Contains more OtherOther | +17% |
~equal in
Water
~94.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
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 | +525% |
| Contains less Sat. FatSaturated fat | -80.9% |
| Contains more Poly. FatPolyunsaturated fat | +709.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0.1mg | 17mg | 19% |
| Vitamin B6 | 0.031mg | 0.218mg | 14% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Manganese | 0.001mg | 0.175mg | 8% |
| Folate | 1µg | 29µg | 7% |
| Vitamin B5 | 0.383mg | 0.155mg | 5% |
| Copper | 0.004mg | 0.051mg | 5% |
| Iron | 0.06mg | 0.35mg | 4% |
| Fiber | 0g | 1.1g | 4% |
| Vitamin B3 | 0.074mg | 0.487mg | 3% |
| Selenium | 1.9µg | 0.2µg | 3% |
| Vitamin K | 0µg | 3µg | 3% |
| Potassium | 161mg | 262mg | 3% |
| Calcium | 47mg | 15mg | 3% |
| Magnesium | 8mg | 17mg | 2% |
| Sodium | 54mg | 2mg | 2% |
| Choline | 16mg | 6.7mg | 2% |
| Vitamin B2 | 0.158mg | 0.142mg | 1% |
| Saturated fat | 0.23g | 0.044g | 1% |
| Polyunsaturated fat | 0.011g | 0.089g | 1% |
| Calories | 27kcal | 16kcal | 1% |
| Vitamin B1 | 0.036mg | 0.048mg | 1% |
| Protein | 0.85g | 1.21g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin E | 0mg | 0.12mg | 1% |
| Carbs | 5.14g | 3.35g | 1% |
| Fructose | 0.95g | 1% | |
| Zinc | 0.13mg | 0.29mg | 1% |
| Phosphorus | 46mg | 38mg | 1% |
| Vitamin A | 3µg | 10µg | 1% |
| Fats | 0.36g | 0.18g | 0% |
| Net carbs | 5.14g | 2.25g | N/A |
| Sugar | 5.14g | 2.2g | N/A |
| Monounsaturated fat | 0.1g | 0.016g | 0% |
| Tryptophan | 0.013mg | 0.011mg | 0% |
| Threonine | 0.054mg | 0.028mg | 0% |
| Isoleucine | 0.047mg | 0.042mg | 0% |
| Leucine | 0.078mg | 0.069mg | 0% |
| Lysine | 0.068mg | 0.065mg | 0% |
| Methionine | 0.016mg | 0.017mg | 0% |
| Phenylalanine | 0.027mg | 0.041mg | 0% |
| Valine | 0.046mg | 0.053mg | 0% |
| Histidine | 0.016mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
16%
Minerals Daily Need Coverage Score
8%
12%
Comparison summary
Which food is lower in Cholesterol?
Summer squash is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.186g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 30)
Which food is cheaper?
Summer squash is cheaper (difference - $3.6)
Which food is richer in vitamins?
Summer squash is relatively richer in vitamins
Which food is richer in minerals?
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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.