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  6. Winter squash vs. Peppers

Winter squash vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Winter squash and Peppers

  • Winter squash has more Vitamin A RAE, and Fiber, however, Peppers has more Vitamin C, Copper, Iron, Vitamin B6, Vitamin K, and Vitamin B1.
  • Daily need coverage for Vitamin C from Peppers is 259% higher.
  • Peppers have 4 times less Vitamin A RAE than Winter squash. Winter squash has 261µg of Vitamin A RAE, while Peppers have 59µg.

Food types used in this article are Squash, winter, all varieties, cooked, baked, without salt and Peppers, hot chili, green, raw.

Infographic

Winter squash vs Peppers 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.
Winter squash
Winter squash
2
:
8
Peppers
Peppers
Contains more Calcium +22.2%
Contains less Sodium -85.7%
Contains more Iron +172.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +142.1%
Contains more Potassium +41.1%
Contains more Zinc +36.4%
Contains more Copper +112.2%
Contains more Manganese +26.7%
Contains more Selenium +25%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +22.2%
Contains less Sodium -85.7%
Contains more Iron +172.7%
Contains more Magnesium +92.3%
Contains more Phosphorus +142.1%
Contains more Potassium +41.1%
Contains more Zinc +36.4%
Contains more Copper +112.2%
Contains more Manganese +26.7%
Contains more Selenium +25%

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.
Winter squash
Winter squash
2
:
8
Peppers
Peppers
Contains more Vitamin A +343%
Contains more Vitamin B5 +283.6%
Contains more Vitamin E +475%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +91.9%
Contains more Vitamin B6 +72.7%
Contains more Folate +15%
Contains more Vitamin K +225%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +343%
Contains more Vitamin B5 +283.6%
Contains more Vitamin E +475%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B3 +91.9%
Contains more Vitamin B6 +72.7%
Contains more Folate +15%
Contains more Vitamin K +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Peppers
Peppers
Contains more Fats +75%
Contains more Other +16.7%
Contains more Protein +124.7%
Equal in Carbs - 9.46
Equal in Water - 87.74
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +75%
Contains more Other +16.7%
Contains more Protein +124.7%
Equal in Carbs - 9.46
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Peppers
Peppers
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -70.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -70.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Peppers Opinion
Net carbs 6.05g 7.96g Peppers
Protein 0.89g 2g Peppers
Fats 0.35g 0.2g Winter squash
Carbs 8.85g 9.46g Peppers
Calories 37kcal 40kcal Peppers
Sugar 3.3g 5.1g Winter squash
Fiber 2.8g 1.5g Winter squash
Calcium 22mg 18mg Winter squash
Iron 0.44mg 1.2mg Peppers
Magnesium 13mg 25mg Peppers
Phosphorus 19mg 46mg Peppers
Potassium 241mg 340mg Peppers
Sodium 1mg 7mg Winter squash
Zinc 0.22mg 0.3mg Peppers
Copper 0.082mg 0.174mg Peppers
Manganese 0.187mg 0.237mg Peppers
Selenium 0.4µg 0.5µg Peppers
Vitamin A 5223IU 1179IU Winter squash
Vitamin A RAE 261µg 59µg Winter squash
Vitamin E 0.12mg 0.69mg Peppers
Vitamin C 9.6mg 242.5mg Peppers
Vitamin B1 0.016mg 0.09mg Peppers
Vitamin B2 0.067mg 0.09mg Peppers
Vitamin B3 0.495mg 0.95mg Peppers
Vitamin B5 0.234mg 0.061mg Winter squash
Vitamin B6 0.161mg 0.278mg Peppers
Folate 20µg 23µg Peppers
Vitamin K 4.4µg 14.3µg Peppers
Tryptophan 0.013mg 0.026mg Peppers
Threonine 0.027mg 0.074mg Peppers
Isoleucine 0.035mg 0.065mg Peppers
Leucine 0.05mg 0.105mg Peppers
Lysine 0.033mg 0.089mg Peppers
Methionine 0.011mg 0.024mg Peppers
Phenylalanine 0.035mg 0.062mg Peppers
Valine 0.038mg 0.084mg Peppers
Histidine 0.017mg 0.041mg Peppers
Saturated Fat 0.072g 0.021g Peppers
Monounsaturated Fat 0.026g 0.011g Winter squash
Polyunsaturated fat 0.147g 0.109g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
90%
Peppers
Minerals Daily Need Coverage Score
12%
Winter squash
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 6mg)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.