Cucumber vs. Winter squash — In-Depth Nutrition Comparison

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How are cucumber and winter squash different?

Cucumber is higher in vitamin K; however, winter squash is richer in vitamin A, vitamin B6, fiber, and vitamin C.
Daily need coverage for vitamin A for winter squash is 102% higher.
Cucumber contains 4 times more vitamin K than winter squash. While cucumber contains 16.4µg of vitamin K, winter squash contains only 4.4µg.

Cucumber, with peel, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

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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.

Cucumber

Winter squash

Contains more PhosphorusPhosphorus

+26.3%

Contains more CalciumCalcium	+37.5%
Contains more PotassiumPotassium	+63.9%
Contains more IronIron	+57.1%
Contains more CopperCopper	+100%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+136.7%
Contains more SeleniumSelenium	+33.3%

~equal in Magnesium ~13mg

~equal in Zinc ~0.22mg

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.

Cucumber

Winter squash

Contains more Vitamin B1Vitamin B1	+68.8%
Contains more Vitamin KVitamin K	+272.7%

Contains more Vitamin CVitamin C	+242.9%
Contains more Vitamin AVitamin A	+5120%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B2Vitamin B2	+103%
Contains more Vitamin B3Vitamin B3	+405.1%
Contains more Vitamin B6Vitamin B6	+302.5%
Contains more FolateFolate	+185.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.234mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	5µg	261µg	28%
Vitamin K	16.4µg	4.4µg	10%
Fiber	0.5g	2.8g	9%
Vitamin B6	0.04mg	0.161mg	9%
Vitamin C	2.8mg	9.6mg	8%
Copper	0.041mg	0.082mg	5%
Manganese	0.079mg	0.187mg	5%
Potassium	147mg	241mg	3%
Vitamin B2	0.033mg	0.067mg	3%
Folate	7µg	20µg	3%
Carbs	3.63g	8.85g	2%
Iron	0.28mg	0.44mg	2%
Vitamin B3	0.098mg	0.495mg	2%
Calories	15kcal	37kcal	1%
Calcium	16mg	22mg	1%
Phosphorus	24mg	19mg	1%
Vitamin E	0.03mg	0.12mg	1%
Vitamin B1	0.027mg	0.016mg	1%
Vitamin B5	0.259mg	0.234mg	1%
Choline	6mg	10.6mg	1%
Polyunsaturated fat	0.032g	0.147g	1%
Fructose	0.87g		1%
Protein	0.65g	0.89g	0%
Fats	0.11g	0.35g	0%
Net carbs	3.13g	6.05g	N/A
Magnesium	13mg	13mg	0%
Sugar	1.67g	3.3g	N/A
Zinc	0.2mg	0.22mg	0%
Starch	0.83g		0%
Sodium	2mg	1mg	0%
Selenium	0.3µg	0.4µg	0%
Saturated fat	0.037g	0.072g	0%
Monounsaturated fat	0.005g	0.026g	0%
Tryptophan	0.005mg	0.013mg	0%
Threonine	0.019mg	0.027mg	0%
Isoleucine	0.021mg	0.035mg	0%
Leucine	0.029mg	0.05mg	0%
Lysine	0.029mg	0.033mg	0%
Methionine	0.006mg	0.011mg	0%
Phenylalanine	0.019mg	0.035mg	0%
Valine	0.022mg	0.038mg	0%
Histidine	0.01mg	0.017mg	0%