Jute vs Squash
Nutrition comparison per 100 g serving
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Jute wins in 22 out of 29 nutrient categories
Jute: 22
vs
Squash: 4
(3 ties)
Overview
Vitamins
| Vitamin | Jute | Squash | Winner |
|---|---|---|---|
| Choline, total | 12.8 MG | 0 MG | |
| Folate, total | 104 UG | 24 UG | |
| Niacin | 0.9 MG | 0.7 MG | |
| Pantothenic acid | 0.1 MG | 0.2 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 259 UG | 240 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 33 MG | 6.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1.9 MG | |
| Vitamin K (phylloquinone) | 108 UG | 1.4 UG |
Minerals
| Mineral | Jute | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 211 MG | 29 MG | |
| Copper, Cu | 0.3 MG | 0.1 MG | |
| Iron, Fe | 3.1 MG | 0.9 MG | |
| Magnesium, Mg | 62 MG | 14 MG | |
| Manganese, Mn | 0.1 MG | 0.2 MG | |
| Phosphorus, P | 72 MG | 22 MG | |
| Potassium, K | 550 MG | 212 MG | |
| Selenium, Se | 0.9 UG | 0.7 UG | |
| Sodium, Na | 247 MG | 2 MG | |
| Zinc, Zn | 0.8 MG | 0.2 MG |