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  6. Chili pepper vs. Winter squash

Chili pepper vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between Chili pepper and Winter squash

  • Chili pepper has more Vitamin C, Vitamin B6, Vitamin K, Iron, and Copper, however, Winter squash is higher in Vitamin A RAE, and Fiber.
  • Chili pepper covers your daily need of Vitamin C 149% more than Winter squash.
  • Chili pepper has 6 times more Vitamin E than Winter squash. While Chili pepper has 0.69mg of Vitamin E , Winter squash has only 0.12mg.

These are the specific foods used in this comparison Peppers, hot chili, red, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chili pepper 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.
Chili pepper
Chili pepper
7
:
2
Winter squash
Winter squash
Contains more Iron +134.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +126.3%
Contains more Potassium +33.6%
Contains more Zinc +18.2%
Contains more Copper +57.3%
Contains more Selenium +25%
Contains more Calcium +57.1%
Contains less Sodium -88.9%
Equal in Manganese - 0.187
Chili pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
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 +134.1%
Contains more Magnesium +76.9%
Contains more Phosphorus +126.3%
Contains more Potassium +33.6%
Contains more Zinc +18.2%
Contains more Copper +57.3%
Contains more Selenium +25%
Contains more Calcium +57.1%
Contains less Sodium -88.9%
Equal in Manganese - 0.187

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.
Chili pepper
Chili pepper
8
:
2
Winter squash
Winter squash
Contains more Vitamin E +475%
Contains more Vitamin C +1396.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B3 +151.3%
Contains more Vitamin B6 +214.3%
Contains more Folate +15%
Contains more Vitamin K +218.2%
Contains more Vitamin A +448.6%
Contains more Vitamin B5 +16.4%
Chili pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
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 +475%
Contains more Vitamin C +1396.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +28.4%
Contains more Vitamin B3 +151.3%
Contains more Vitamin B6 +214.3%
Contains more Folate +15%
Contains more Vitamin K +218.2%
Contains more Vitamin A +448.6%
Contains more Vitamin B5 +16.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chili pepper
Chili pepper
3
:
2
Winter squash
Winter squash
Contains more Protein +110.1%
Contains more Fats +25.7%
Contains more Other +22.9%
Equal in Carbs - 8.85
Equal in Water - 89.21
Chili pepper
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 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 +110.1%
Contains more Fats +25.7%
Contains more Other +22.9%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chili pepper
Chili pepper
2
:
1
Winter squash
Winter squash
Contains less Saturated Fat -41.7%
Contains more Polyunsaturated fat +62.6%
Equal in Monounsaturated Fat - 0.026
Chili pepper
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -41.7%
Contains more Polyunsaturated fat +62.6%
Equal in Monounsaturated Fat - 0.026

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chili pepper Winter squash Opinion
Net carbs 7.31g 6.05g Chili pepper
Protein 1.87g 0.89g Chili pepper
Fats 0.44g 0.35g Chili pepper
Carbs 8.81g 8.85g Winter squash
Calories 40kcal 37kcal Chili pepper
Sugar 5.3g 3.3g Winter squash
Fiber 1.5g 2.8g Winter squash
Calcium 14mg 22mg Winter squash
Iron 1.03mg 0.44mg Chili pepper
Magnesium 23mg 13mg Chili pepper
Phosphorus 43mg 19mg Chili pepper
Potassium 322mg 241mg Chili pepper
Sodium 9mg 1mg Winter squash
Zinc 0.26mg 0.22mg Chili pepper
Copper 0.129mg 0.082mg Chili pepper
Manganese 0.187mg 0.187mg
Selenium 0.5µg 0.4µg Chili pepper
Vitamin A 952IU 5223IU Winter squash
Vitamin A RAE 48µg 261µg Winter squash
Vitamin E 0.69mg 0.12mg Chili pepper
Vitamin C 143.7mg 9.6mg Chili pepper
Vitamin B1 0.072mg 0.016mg Chili pepper
Vitamin B2 0.086mg 0.067mg Chili pepper
Vitamin B3 1.244mg 0.495mg Chili pepper
Vitamin B5 0.201mg 0.234mg Winter squash
Vitamin B6 0.506mg 0.161mg Chili pepper
Folate 23µg 20µg Chili pepper
Vitamin K 14µg 4.4µg Chili pepper
Tryptophan 0.026mg 0.013mg Chili pepper
Threonine 0.074mg 0.027mg Chili pepper
Isoleucine 0.065mg 0.035mg Chili pepper
Leucine 0.105mg 0.05mg Chili pepper
Lysine 0.089mg 0.033mg Chili pepper
Methionine 0.024mg 0.011mg Chili pepper
Phenylalanine 0.062mg 0.035mg Chili pepper
Valine 0.084mg 0.038mg Chili pepper
Histidine 0.041mg 0.017mg Chili pepper
Saturated Fat 0.042g 0.072g Chili pepper
Monounsaturated Fat 0.024g 0.026g Winter squash
Polyunsaturated fat 0.239g 0.147g Chili pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chili pepper 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
66%
Chili pepper
38%
Winter squash
Minerals Daily Need Coverage Score
18%
Chili pepper
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chili pepper
Chili pepper is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Chili pepper
Chili pepper is relatively richer in minerals
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.