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  6. Ginger vs. Winter squash

Ginger vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Ginger and Winter squash

  • Ginger has more Copper, Magnesium, and Potassium, however, Winter squash is richer in Vitamin A, and Vitamin C.
  • Winter squash covers your daily Vitamin A needs 29% more than Ginger.
  • Winter squash has 3 times less Magnesium than Ginger. Ginger has 43mg of Magnesium, while Winter squash has 13mg.

Specific food types used in this comparison are Ginger root, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Ginger 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.
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +230.8%
Contains more PotassiumPotassium +72.2%
Contains more IronIron +36.4%
Contains more CopperCopper +175.6%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +78.9%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -92.3%

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.
Ginger
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more CholineCholine +171.7%
Contains more Vitamin CVitamin C +92%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +97.1%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +81.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +104.5%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +100.8%
Contains more WaterWater +13.1%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 more Mono. FatMonounsaturated Fat +492.3%
Contains less Sat. FatSaturated Fat -64.5%
~equal in Polyunsaturated fat ~0.147g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Winter squash Opinion
Calories 80kcal 37kcal Ginger
Protein 1.82g 0.89g Ginger
Fats 0.75g 0.35g Ginger
Vitamin C 5mg 9.6mg Winter squash
Net carbs 15.77g 6.05g Ginger
Carbs 17.77g 8.85g Ginger
Magnesium 43mg 13mg Ginger
Calcium 16mg 22mg Winter squash
Potassium 415mg 241mg Ginger
Iron 0.6mg 0.44mg Ginger
Sugar 1.7g 3.3g Ginger
Fiber 2g 2.8g Winter squash
Copper 0.226mg 0.082mg Ginger
Zinc 0.34mg 0.22mg Ginger
Phosphorus 34mg 19mg Ginger
Sodium 13mg 1mg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A 0µg 261µg Winter squash
Vitamin E 0.26mg 0.12mg Ginger
Manganese 0.229mg 0.187mg Ginger
Selenium 0.7µg 0.4µg Ginger
Vitamin B1 0.025mg 0.016mg Ginger
Vitamin B2 0.034mg 0.067mg Winter squash
Vitamin B3 0.75mg 0.495mg Ginger
Vitamin B5 0.203mg 0.234mg Winter squash
Vitamin B6 0.16mg 0.161mg Winter squash
Vitamin K 0.1µg 4.4µg Winter squash
Folate 11µg 20µg Winter squash
Choline 28.8mg 10.6mg Ginger
Saturated Fat 0.203g 0.072g Winter squash
Monounsaturated Fat 0.154g 0.026g Ginger
Polyunsaturated fat 0.154g 0.147g Ginger
Tryptophan 0.012mg 0.013mg Winter squash
Threonine 0.036mg 0.027mg Ginger
Isoleucine 0.051mg 0.035mg Ginger
Leucine 0.074mg 0.05mg Ginger
Lysine 0.057mg 0.033mg Ginger
Methionine 0.013mg 0.011mg Ginger
Phenylalanine 0.045mg 0.035mg Ginger
Valine 0.073mg 0.038mg Ginger
Histidine 0.03mg 0.017mg Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
35%
Winter squash
Minerals Daily Need Coverage Score
23%
Ginger
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.6g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.