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  6. Jalapeño vs. Winter squash

Jalapeño vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between Jalapeño and Winter squash

  • Jalapeño has more Vitamin C, Vitamin E , Vitamin B6, and Vitamin K, however, Winter squash is higher in Vitamin A RAE.
  • Jalapeño covers your daily need of Vitamin C 121% more than Winter squash.
  • Jalapeño has 30 times more Vitamin E than Winter squash. While Jalapeño has 3.58mg of Vitamin E , Winter squash has only 0.12mg.

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

Infographic

Jalapeño 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.
Jalapeño
Jalapeño
3
:
6
Winter squash
Winter squash
Contains more Magnesium +15.4%
Contains more Phosphorus +36.8%
Contains more Calcium +83.3%
Contains more Iron +76%
Contains less Sodium -66.7%
Contains more Zinc +57.1%
Contains more Copper +78.3%
Contains more Manganese +92.8%
Equal in Potassium - 241
Equal in Selenium - 0.4
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 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 Magnesium +15.4%
Contains more Phosphorus +36.8%
Contains more Calcium +83.3%
Contains more Iron +76%
Contains less Sodium -66.7%
Contains more Zinc +57.1%
Contains more Copper +78.3%
Contains more Manganese +92.8%
Equal in Potassium - 241
Equal in Selenium - 0.4

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.
Jalapeño
Jalapeño
9
:
1
Winter squash
Winter squash
Contains more Vitamin E +2883.3%
Contains more Vitamin C +1135.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +160.2%
Contains more Folate +35%
Contains more Vitamin K +320.5%
Contains more Vitamin A +384.5%
Equal in Vitamin B2 - 0.067
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 +2883.3%
Contains more Vitamin C +1135.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +160.2%
Contains more Folate +35%
Contains more Vitamin K +320.5%
Contains more Vitamin A +384.5%
Equal in Vitamin B2 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
3
:
2
Winter squash
Winter squash
Contains more Carbs +36.2%
Contains more Other +32.1%
Equal in Protein - 0.89
Equal in Fats - 0.35
Equal in Water - 89.21
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 Carbs +36.2%
Contains more Other +32.1%
Equal in Protein - 0.89
Equal in Fats - 0.35
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
1
:
2
Winter squash
Winter squash
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -21.7%
Contains more Polyunsaturated fat +31.3%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 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 +11.5%
Contains less Saturated Fat -21.7%
Contains more Polyunsaturated fat +31.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Winter squash Opinion
Net carbs 3.7g 6.05g Winter squash
Protein 0.91g 0.89g Jalapeño
Fats 0.37g 0.35g Jalapeño
Carbs 6.5g 8.85g Winter squash
Calories 29kcal 37kcal Winter squash
Fructose 2.63g Jalapeño
Sugar 4.12g 3.3g Winter squash
Fiber 2.8g 2.8g
Calcium 12mg 22mg Winter squash
Iron 0.25mg 0.44mg Winter squash
Magnesium 15mg 13mg Jalapeño
Phosphorus 26mg 19mg Jalapeño
Potassium 248mg 241mg Jalapeño
Sodium 3mg 1mg Winter squash
Zinc 0.14mg 0.22mg Winter squash
Copper 0.046mg 0.082mg Winter squash
Manganese 0.097mg 0.187mg Winter squash
Selenium 0.4µg 0.4µg
Vitamin A 1078IU 5223IU Winter squash
Vitamin A RAE 54µg 261µg Winter squash
Vitamin E 3.58mg 0.12mg Jalapeño
Vitamin C 118.6mg 9.6mg Jalapeño
Vitamin B1 0.04mg 0.016mg Jalapeño
Vitamin B2 0.07mg 0.067mg Jalapeño
Vitamin B3 1.28mg 0.495mg Jalapeño
Vitamin B5 0.315mg 0.234mg Jalapeño
Vitamin B6 0.419mg 0.161mg Jalapeño
Folate 27µg 20µg Jalapeño
Vitamin K 18.5µg 4.4µg Jalapeño
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.092g 0.072g Winter squash
Monounsaturated Fat 0.029g 0.026g Jalapeño
Polyunsaturated fat 0.112g 0.147g Winter squash
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño 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
64%
Jalapeño
38%
Winter squash
Minerals Daily Need Coverage Score
9%
Jalapeño
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.8)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
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.

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.