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  6. Corn vs. Winter squash

Corn vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Corn and Winter squash

  • Corn has more Vitamin B5, Phosphorus, Vitamin B3, and Vitamin B1, however, Winter squash has more Vitamin A RAE.
  • Winter squash's daily need coverage for Vitamin A RAE is 28% more.
  • Corn has 6 times more Vitamin B1 than Winter squash. Corn has 0.093mg of Vitamin B1, while Winter squash has 0.016mg.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Corn 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.
Corn
Corn
4
:
5
Winter squash
Winter squash
Contains more Magnesium +100%
Contains more Phosphorus +305.3%
Contains more Zinc +181.8%
Contains more Calcium +633.3%
Contains more Potassium +10.6%
Contains more Copper +67.3%
Contains more Manganese +12%
Contains more Selenium +100%
Equal in Iron - 0.44
Equal in Sodium - 1
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Magnesium +100%
Contains more Phosphorus +305.3%
Contains more Zinc +181.8%
Contains more Calcium +633.3%
Contains more Potassium +10.6%
Contains more Copper +67.3%
Contains more Manganese +12%
Contains more Selenium +100%
Equal in Iron - 0.44
Equal in Sodium - 1

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.
Corn
Corn
4
:
6
Winter squash
Winter squash
Contains more Vitamin B1 +481.3%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +238.5%
Contains more Folate +15%
Contains more Vitamin A +1885.9%
Contains more Vitamin E +33.3%
Contains more Vitamin C +74.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B6 +15.8%
Contains more Vitamin K +1000%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 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 B1 +481.3%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +238.5%
Contains more Folate +15%
Contains more Vitamin A +1885.9%
Contains more Vitamin E +33.3%
Contains more Vitamin C +74.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B6 +15.8%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
1
Winter squash
Winter squash
Contains more Protein +283.1%
Contains more Fats +328.6%
Contains more Carbs +137.1%
Contains more Water +21.5%
Equal in Other - 0.7
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +283.1%
Contains more Fats +328.6%
Contains more Carbs +137.1%
Contains more Water +21.5%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +1338.5%
Contains more Polyunsaturated fat +310.2%
Contains less Saturated Fat -63.5%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 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 +1338.5%
Contains more Polyunsaturated fat +310.2%
Contains less Saturated Fat -63.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Winter squash Opinion
Net carbs 18.58g 6.05g Corn
Protein 3.41g 0.89g Corn
Fats 1.5g 0.35g Corn
Carbs 20.98g 8.85g Corn
Calories 96kcal 37kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 3.3g Winter squash
Fiber 2.4g 2.8g Winter squash
Calcium 3mg 22mg Winter squash
Iron 0.45mg 0.44mg Corn
Magnesium 26mg 13mg Corn
Phosphorus 77mg 19mg Corn
Potassium 218mg 241mg Winter squash
Sodium 1mg 1mg
Zinc 0.62mg 0.22mg Corn
Copper 0.049mg 0.082mg Winter squash
Manganese 0.167mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 263IU 5223IU Winter squash
Vitamin A RAE 13µg 261µg Winter squash
Vitamin E 0.09mg 0.12mg Winter squash
Vitamin C 5.5mg 9.6mg Winter squash
Vitamin B1 0.093mg 0.016mg Corn
Vitamin B2 0.057mg 0.067mg Winter squash
Vitamin B3 1.683mg 0.495mg Corn
Vitamin B5 0.792mg 0.234mg Corn
Vitamin B6 0.139mg 0.161mg Winter squash
Folate 23µg 20µg Corn
Vitamin K 0.4µg 4.4µg Winter squash
Tryptophan 0.023mg 0.013mg Corn
Threonine 0.133mg 0.027mg Corn
Isoleucine 0.133mg 0.035mg Corn
Leucine 0.358mg 0.05mg Corn
Lysine 0.141mg 0.033mg Corn
Methionine 0.069mg 0.011mg Corn
Phenylalanine 0.155mg 0.035mg Corn
Valine 0.191mg 0.038mg Corn
Histidine 0.091mg 0.017mg Corn
Saturated Fat 0.197g 0.072g Winter squash
Monounsaturated Fat 0.374g 0.026g Corn
Polyunsaturated fat 0.603g 0.147g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
38%
Winter squash
Minerals Daily Need Coverage Score
14%
Corn
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.125g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.