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Butterbur vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Butterbur and Winter squash

  • Butterbur has more Vitamin C, Potassium, and Calcium, however, Winter squash is richer in Vitamin A RAE.
  • Winter squash covers your daily Vitamin A RAE needs 29% more than Butterbur.
  • Winter squash has 5 times less Calcium than Butterbur. Butterbur has 103mg of Calcium, while Winter squash has 22mg.

Specific food types used in this comparison are Butterbur, (fuki), raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Butterbur 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.
Contains more Calcium +368.2%
Contains more Potassium +171.8%
Contains more Copper +25.6%
Contains more Manganese +46.5%
Contains more Selenium +125%
Contains more Iron +340%
Contains more Phosphorus +58.3%
Contains less Sodium -85.7%
Contains more Zinc +37.5%
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +368.2%
Contains more Potassium +171.8%
Contains more Copper +25.6%
Contains more Manganese +46.5%
Contains more Selenium +125%
Contains more Iron +340%
Contains more Phosphorus +58.3%
Contains less Sodium -85.7%
Contains more Zinc +37.5%
Equal in Magnesium - 13

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 C +228.1%
Contains more Vitamin B1 +25%
Contains more Vitamin A +10346%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +147.5%
Contains more Vitamin B5 +631.3%
Contains more Vitamin B6 +67.7%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 6% 11%
Contains more Vitamin C +228.1%
Contains more Vitamin B1 +25%
Contains more Vitamin A +10346%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +147.5%
Contains more Vitamin B5 +631.3%
Contains more Vitamin B6 +67.7%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +108.6%
Contains more Protein +128.2%
Contains more Fats +775%
Contains more Carbs +145.2%
Equal in Water - 89.21
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Other +108.6%
Contains more Protein +128.2%
Contains more Fats +775%
Contains more Carbs +145.2%
Equal in Water - 89.21

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Winter squash Opinion
Net carbs 3.61g 6.05g Winter squash
Protein 0.39g 0.89g Winter squash
Fats 0.04g 0.35g Winter squash
Carbs 3.61g 8.85g Winter squash
Calories 14kcal 37kcal Winter squash
Sugar 3.3g Butterbur
Fiber 2.8g Winter squash
Calcium 103mg 22mg Butterbur
Iron 0.1mg 0.44mg Winter squash
Magnesium 14mg 13mg Butterbur
Phosphorus 12mg 19mg Winter squash
Potassium 655mg 241mg Butterbur
Sodium 7mg 1mg Winter squash
Zinc 0.16mg 0.22mg Winter squash
Copper 0.103mg 0.082mg Butterbur
Manganese 0.274mg 0.187mg Butterbur
Selenium 0.9µg 0.4µg Butterbur
Vitamin A 50IU 5223IU Winter squash
Vitamin A RAE 3µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 31.5mg 9.6mg Butterbur
Vitamin B1 0.02mg 0.016mg Butterbur
Vitamin B2 0.02mg 0.067mg Winter squash
Vitamin B3 0.2mg 0.495mg Winter squash
Vitamin B5 0.032mg 0.234mg Winter squash
Vitamin B6 0.096mg 0.161mg Winter squash
Folate 10µg 20µg Winter squash
Choline 10.6mg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g Butterbur
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Butterbur
Butterbur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.