Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Corn
  5. Compare
  6. Corn vs. Winter squash

Corn vs. Winter squash — In-Depth Nutrition Comparison

Compare

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.
  • Winter squash's daily need coverage for vitamin A is 99% more.
  • Corn has 6 times more vitamin B1 than winter squash. Corn has 0.093mg of vitamin B1, while winter squash has 0.016mg.
  • Corn has a higher glycemic index than winter squash.

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 +100%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +305.3%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +10.6%
Contains more CopperCopper +67.3%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.44mg
~equal in Sodium ~1mg

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
5
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 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% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin B1Vitamin B1 +481.3%
Contains more Vitamin B3Vitamin B3 +240%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more FolateFolate +15%
Contains more CholineCholine +174.5%
Contains more Vitamin CVitamin C +74.5%
Contains more Vitamin AVitamin A +1907.7%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Winter squash DV% diff.
Vitamin A 13µg 261µg 28%
Vitamin B5 0.792mg 0.234mg 11%
Phosphorus 77mg 19mg 8%
Vitamin B3 1.683mg 0.495mg 7%
Vitamin B1 0.093mg 0.016mg 6%
Vitamin C 5.5mg 9.6mg 5%
Protein 3.41g 0.89g 5%
Zinc 0.62mg 0.22mg 4%
Carbs 20.98g 8.85g 4%
Copper 0.049mg 0.082mg 4%
Polyunsaturated fat 0.603g 0.147g 3%
Choline 29.1mg 10.6mg 3%
Vitamin K 0.4µg 4.4µg 3%
Calories 96kcal 37kcal 3%
Starch 7.17g 3%
Magnesium 26mg 13mg 3%
Calcium 3mg 22mg 2%
Fats 1.5g 0.35g 2%
Fiber 2.4g 2.8g 2%
Vitamin B6 0.139mg 0.161mg 2%
Monounsaturated fat 0.374g 0.026g 1%
Saturated fat 0.197g 0.072g 1%
Folate 23µg 20µg 1%
Fructose 0.79g 1%
Potassium 218mg 241mg 1%
Manganese 0.167mg 0.187mg 1%
Vitamin B2 0.057mg 0.067mg 1%
Net carbs 18.58g 6.05g N/A
Iron 0.45mg 0.44mg 0%
Sugar 4.54g 3.3g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.09mg 0.12mg 0%
Selenium 0.2µg 0.4µg 0%
Tryptophan 0.023mg 0.013mg 0%
Threonine 0.133mg 0.027mg 0%
Isoleucine 0.133mg 0.035mg 0%
Leucine 0.358mg 0.05mg 0%
Lysine 0.141mg 0.033mg 0%
Methionine 0.069mg 0.011mg 0%
Phenylalanine 0.155mg 0.035mg 0%
Valine 0.191mg 0.038mg 0%
Histidine 0.091mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +283.1%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +137.1%
Contains more WaterWater +21.5%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +1338.5%
Contains more Poly. FatPolyunsaturated fat +310.2%
Contains less Sat. FatSaturated fat -63.5%

People also compare

Corn
Corn vs Potato
Potato
Corn
Corn vs Cauliflower
Cauliflower
Corn
Corn vs Celery
Celery
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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.