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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 RAE, and Vitamin C.
  • Winter squash covers your daily Vitamin A RAE 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
:
2
Winter squash
Winter squash
Contains more Iron +36.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +78.9%
Contains more Potassium +72.2%
Contains more Zinc +54.5%
Contains more Copper +175.6%
Contains more Manganese +22.5%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains less Sodium -92.3%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +36.4%
Contains more Magnesium +230.8%
Contains more Phosphorus +78.9%
Contains more Potassium +72.2%
Contains more Zinc +54.5%
Contains more Copper +175.6%
Contains more Manganese +22.5%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains less Sodium -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
3
:
7
Winter squash
Winter squash
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B3 +51.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B2 +97.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +81.8%
Contains more Vitamin K +4300%
Equal in Vitamin B6 - 0.161
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +116.7%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B3 +51.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +92%
Contains more Vitamin B2 +97.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +81.8%
Contains more Vitamin K +4300%
Equal in Vitamin B6 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
:
1
Winter squash
Winter squash
Contains more Protein +104.5%
Contains more Fats +114.3%
Contains more Carbs +100.8%
Contains more Water +13.1%
Equal in Other - 0.7
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +104.5%
Contains more Fats +114.3%
Contains more Carbs +100.8%
Contains more Water +13.1%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +492.3%
Contains less Saturated Fat -64.5%
Equal in Polyunsaturated fat - 0.147
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +492.3%
Contains less Saturated Fat -64.5%
Equal in Polyunsaturated fat - 0.147

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Ginger Winter squash Opinion
Net carbs 15.77g 6.05g Ginger
Protein 1.82g 0.89g Ginger
Fats 0.75g 0.35g Ginger
Carbs 17.77g 8.85g Ginger
Calories 80kcal 37kcal Ginger
Sugar 1.7g 3.3g Ginger
Fiber 2g 2.8g Winter squash
Calcium 16mg 22mg Winter squash
Iron 0.6mg 0.44mg Ginger
Magnesium 43mg 13mg Ginger
Phosphorus 34mg 19mg Ginger
Potassium 415mg 241mg Ginger
Sodium 13mg 1mg Winter squash
Zinc 0.34mg 0.22mg Ginger
Copper 0.226mg 0.082mg Ginger
Manganese 0.229mg 0.187mg Ginger
Selenium 0.7µg 0.4µg Ginger
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.26mg 0.12mg Ginger
Vitamin C 5mg 9.6mg Winter squash
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
Folate 11µg 20µg Winter squash
Vitamin K 0.1µg 4.4µg Winter squash
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
Saturated Fat 0.203g 0.072g Winter squash
Monounsaturated Fat 0.154g 0.026g Ginger
Polyunsaturated fat 0.154g 0.147g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
38%
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 richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
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)

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.