Broccoli vs. Winter squash — In-Depth Nutrition Comparison
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The main differences between broccoli and winter squash
- Broccoli has more vitamin C, vitamin K, folate, vitamin B5, and phosphorus; however, winter squash has more vitamin A.
- Daily need coverage for vitamin A for winter squash is 92% higher.
- Winter squash has 23 times less vitamin K than broccoli. Broccoli has 101.6µg of vitamin K, while winter squash has 4.4µg.
- Broccoli has a higher glycemic index than winter squash.
Food types used in this article are Broccoli, raw and Squash, winter, all varieties, cooked, baked, without salt.
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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 MagnesiumMagnesium | +61.5% |
Contains more CalciumCalcium | +113.6% |
Contains more PotassiumPotassium | +31.1% |
Contains more IronIron | +65.9% |
Contains more ZincZinc | +86.4% |
Contains more PhosphorusPhosphorus | +247.4% |
Contains more ManganeseManganese | +12.3% |
Contains more SeleniumSelenium | +525% |
Contains more CopperCopper | +67.3% |
Contains less SodiumSodium | -97% |
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 CVitamin C | +829.2% |
Contains more Vitamin EVitamin E | +550% |
Contains more Vitamin B1Vitamin B1 | +343.8% |
Contains more Vitamin B2Vitamin B2 | +74.6% |
Contains more Vitamin B3Vitamin B3 | +29.1% |
Contains more Vitamin B5Vitamin B5 | +144.9% |
Contains more Vitamin KVitamin K | +2209.1% |
Contains more FolateFolate | +215% |
Contains more CholineCholine | +76.4% |
Contains more Vitamin AVitamin A | +741.9% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin C | 89.2mg | 9.6mg | 88% |
Vitamin K | 101.6µg | 4.4µg | 81% |
Vitamin A | 31µg | 261µg | 26% |
Folate | 63µg | 20µg | 11% |
Phosphorus | 66mg | 19mg | 7% |
Vitamin B5 | 0.573mg | 0.234mg | 7% |
Vitamin B1 | 0.071mg | 0.016mg | 5% |
Iron | 0.73mg | 0.44mg | 4% |
Vitamin B2 | 0.117mg | 0.067mg | 4% |
Copper | 0.049mg | 0.082mg | 4% |
Vitamin E | 0.78mg | 0.12mg | 4% |
Selenium | 2.5µg | 0.4µg | 4% |
Protein | 2.82g | 0.89g | 4% |
Calcium | 47mg | 22mg | 3% |
Potassium | 316mg | 241mg | 2% |
Zinc | 0.41mg | 0.22mg | 2% |
Magnesium | 21mg | 13mg | 2% |
Vitamin B6 | 0.175mg | 0.161mg | 1% |
Choline | 18.7mg | 10.6mg | 1% |
Polyunsaturated fat | 0.038g | 0.147g | 1% |
Vitamin B3 | 0.639mg | 0.495mg | 1% |
Fructose | 0.68g | 1% | |
Manganese | 0.21mg | 0.187mg | 1% |
Carbs | 6.64g | 8.85g | 1% |
Fiber | 2.6g | 2.8g | 1% |
Sodium | 33mg | 1mg | 1% |
Calories | 34kcal | 37kcal | 0% |
Fats | 0.37g | 0.35g | 0% |
Net carbs | 4.04g | 6.05g | N/A |
Sugar | 1.7g | 3.3g | N/A |
Saturated fat | 0.039g | 0.072g | 0% |
Monounsaturated fat | 0.011g | 0.026g | 0% |
Tryptophan | 0.033mg | 0.013mg | 0% |
Threonine | 0.088mg | 0.027mg | 0% |
Isoleucine | 0.079mg | 0.035mg | 0% |
Leucine | 0.129mg | 0.05mg | 0% |
Lysine | 0.135mg | 0.033mg | 0% |
Methionine | 0.038mg | 0.011mg | 0% |
Phenylalanine | 0.117mg | 0.035mg | 0% |
Valine | 0.125mg | 0.038mg | 0% |
Histidine | 0.059mg | 0.017mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Contains more ProteinProtein | +216.9% |
Contains more OtherOther | +24.3% |
Contains more CarbsCarbs | +33.3% |
~equal in
Fats
~0.35g
~equal in
Water
~89.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Contains less Sat. FatSaturated fat | -45.8% |
Contains more Mono. FatMonounsaturated fat | +136.4% |
Contains more Poly. FatPolyunsaturated fat | +286.8% |