Summer squash vs. Cauliflower — In-Depth Nutrition Comparison
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What are the main differences between summer squash and cauliflower?
- Summer squash is richer in vitamin B2, yet cauliflower is richer in vitamin C, vitamin K, vitamin B5, folate, and choline.
- Cauliflower's daily need coverage for vitamin C is 35% higher.
- Summer squash has 2 times more vitamin B2 than cauliflower. Summer squash has 0.142mg of vitamin B2, while cauliflower has 0.06mg.
We used Squash, summer, all varieties, raw and Cauliflower, raw types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CopperCopper | +30.8% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +12.9% |
| Contains more CalciumCalcium | +46.7% |
| Contains more PotassiumPotassium | +14.1% |
| Contains more IronIron | +20% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more SeleniumSelenium | +200% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +136.7% |
| Contains more Vitamin B6Vitamin B6 | +18.5% |
| Contains more Vitamin CVitamin C | +183.5% |
| Contains more Vitamin B5Vitamin B5 | +330.3% |
| Contains more Vitamin KVitamin K | +416.7% |
| Contains more FolateFolate | +96.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17mg | 48.2mg | 35% |
| Vitamin B5 | 0.155mg | 0.667mg | 10% |
| Vitamin K | 3µg | 15.5µg | 10% |
| Folate | 29µg | 57µg | 7% |
| Choline | 6.7mg | 44.3mg | 7% |
| Vitamin B2 | 0.142mg | 0.06mg | 6% |
| Fiber | 1.1g | 2g | 4% |
| Vitamin B6 | 0.218mg | 0.184mg | 3% |
| Protein | 1.21g | 1.92g | 1% |
| Carbs | 3.35g | 4.97g | 1% |
| Calcium | 15mg | 22mg | 1% |
| Potassium | 262mg | 299mg | 1% |
| Iron | 0.35mg | 0.42mg | 1% |
| Copper | 0.051mg | 0.039mg | 1% |
| Phosphorus | 38mg | 44mg | 1% |
| Sodium | 2mg | 30mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Manganese | 0.175mg | 0.155mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Omega-3 (ALA) | 0.015g | 1% | |
| Calories | 16kcal | 25kcal | 0% |
| Protein per 100 calories | 7.6g | 7.7g | N/A |
| Calories per 10 g protein | 132kcal | 130kcal | N/A |
| Weight per 100 calories | 625g | 400g | N/A |
| Fats | 0.18g | 0.28g | 0% |
| Net carbs | 2.25g | 2.97g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Sugar | 2.2g | 1.91g | N/A |
| Zinc | 0.29mg | 0.27mg | 0% |
| Vitamin E | 0.12mg | 0.08mg | 0% |
| Vitamin B1 | 0.048mg | 0.05mg | 0% |
| Vitamin B3 | 0.487mg | 0.507mg | 0% |
| Saturated fat | 0.044g | 0.13g | 0% |
| Monounsaturated fat | 0.016g | 0.034g | 0% |
| Polyunsaturated fat | 0.089g | 0.031g | 0% |
| Tryptophan | 0.011mg | 0.02mg | 0% |
| Threonine | 0.028mg | 0.076mg | 0% |
| Isoleucine | 0.042mg | 0.071mg | 0% |
| Leucine | 0.069mg | 0.106mg | 0% |
| Lysine | 0.065mg | 0.217mg | 0% |
| Methionine | 0.017mg | 0.02mg | 0% |
| Phenylalanine | 0.041mg | 0.065mg | 0% |
| Valine | 0.053mg | 0.125mg | 0% |
| Histidine | 0.025mg | 0.056mg | 0% |
| Fructose | 0.95g | 0.97g | 0% |
| Omega-6 (Linoleic acid) | 0.013g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +58.7% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +48.4% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -66.2% |
| Contains more Poly. FatPolyunsaturated fat | +187.1% |
| Contains more Mono. FatMonounsaturated fat | +112.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +25.3% |
~equal in
Starch
~0g
~equal in
Fructose
~0.97g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
