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Yogurt vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between yogurt and summer squash?

  • Yogurt is higher in vitamin B12, selenium, phosphorus, vitamin B2, and calcium, yet summer squash is higher in vitamin C, vitamin B6, manganese, and folate.
  • Yogurt's daily need coverage for vitamin B12 is 31% more.
  • Yogurt has 49 times more selenium than summer squash. While yogurt has 9.7µg of selenium, summer squash has only 0.2µg.

We used Yogurt, Greek, plain, nonfat and Squash, summer, all varieties, raw types in this article.

Infographic

Yogurt 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.
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +633.3%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +255.3%
Contains more SeleniumSelenium +4750%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +85.8%
Contains more IronIron +400%
Contains more CopperCopper +200%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1844.4%

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.
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +95.8%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin B3Vitamin B3 +134.1%
Contains more Vitamin B6Vitamin B6 +246%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +742.1%
Contains more FatsFats +116.7%
Contains more OtherOther +16.1%
Contains more WaterWater +11.2%
~equal in Carbs ~3.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +231.3%
Contains less Sat. FatSaturated fat -62.4%
Contains more Poly. FatPolyunsaturated fat +641.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Summer squash DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin C 0mg 17mg 19%
Protein 10.19g 1.21g 18%
Selenium 9.7µg 0.2µg 17%
Phosphorus 135mg 38mg 14%
Vitamin B6 0.063mg 0.218mg 12%
Vitamin B2 0.278mg 0.142mg 10%
Calcium 110mg 15mg 10%
Manganese 0.009mg 0.175mg 7%
Folate 7µg 29µg 6%
Copper 0.017mg 0.051mg 4%
Potassium 141mg 262mg 4%
Fiber 0g 1.1g 4%
Vitamin B5 0.331mg 0.155mg 4%
Iron 0.07mg 0.35mg 4%
Vitamin K 0µg 3µg 3%
Choline 15.1mg 6.7mg 2%
Vitamin B1 0.023mg 0.048mg 2%
Calories 59kcal 16kcal 2%
Vitamin B3 0.208mg 0.487mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.52mg 0.29mg 2%
Vitamin E 0.01mg 0.12mg 1%
Fructose 0g 0.95g 1%
Vitamin A 1µg 10µg 1%
Polyunsaturated fat 0.012g 0.089g 1%
Magnesium 11mg 17mg 1%
Sodium 36mg 2mg 1%
Fats 0.39g 0.18g 0%
Net carbs 3.6g 2.25g N/A
Carbs 3.6g 3.35g 0%
Sugar 3.24g 2.2g N/A
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.044g 0%
Monounsaturated fat 0.053g 0.016g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
16%
Summer squash
Minerals Daily Need Coverage Score
19%
Yogurt
12%
Summer squash

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.073g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 6)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.6)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is richer in minerals?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.