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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 C from Broccoli is 88% higher.
  • Winter squash has 23 times less Vitamin K than Broccoli. Broccoli has 101.6µg of Vitamin K, while Winter squash has 4.4µg.

Food types used in this article are Broccoli, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Broccoli vs Winter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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.
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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 +738.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
9% 89%
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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
29% 11% 60%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Winter squash Opinion
Calories 34kcal 37kcal Winter squash
Protein 2.82g 0.89g Broccoli
Fats 0.37g 0.35g Broccoli
Vitamin C 89.2mg 9.6mg Broccoli
Net carbs 4.04g 6.05g Winter squash
Carbs 6.64g 8.85g Winter squash
Magnesium 21mg 13mg Broccoli
Calcium 47mg 22mg Broccoli
Potassium 316mg 241mg Broccoli
Iron 0.73mg 0.44mg Broccoli
Sugar 1.7g 3.3g Broccoli
Fiber 2.6g 2.8g Winter squash
Copper 0.049mg 0.082mg Winter squash
Zinc 0.41mg 0.22mg Broccoli
Phosphorus 66mg 19mg Broccoli
Sodium 33mg 1mg Winter squash
Vitamin A 623IU 5223IU Winter squash
Vitamin A 31µg 261µg Winter squash
Vitamin E 0.78mg 0.12mg Broccoli
Manganese 0.21mg 0.187mg Broccoli
Selenium 2.5µg 0.4µg Broccoli
Vitamin B1 0.071mg 0.016mg Broccoli
Vitamin B2 0.117mg 0.067mg Broccoli
Vitamin B3 0.639mg 0.495mg Broccoli
Vitamin B5 0.573mg 0.234mg Broccoli
Vitamin B6 0.175mg 0.161mg Broccoli
Vitamin K 101.6µg 4.4µg Broccoli
Folate 63µg 20µg Broccoli
Choline 18.7mg 10.6mg Broccoli
Saturated Fat 0.039g 0.072g Broccoli
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.038g 0.147g Winter squash
Tryptophan 0.033mg 0.013mg Broccoli
Threonine 0.088mg 0.027mg Broccoli
Isoleucine 0.079mg 0.035mg Broccoli
Leucine 0.129mg 0.05mg Broccoli
Lysine 0.135mg 0.033mg Broccoli
Methionine 0.038mg 0.011mg Broccoli
Phenylalanine 0.117mg 0.035mg Broccoli
Valine 0.125mg 0.038mg Broccoli
Histidine 0.059mg 0.017mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Winter 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
61%
Broccoli
35%
Winter squash
Minerals Daily Need Coverage Score
19%
Broccoli
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.033g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.